Category: The Ranch

Then there was 2

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WARMUP: Mosey to back of school for SSH, Hillbillie Walkers, Windmills, and Moroccan Night Clubs
THE THANG: Mosey to middle school car pool loop. Merkens, Derkens, CDD at top 10 count, LBC, Burpees, Squats at bottom 10 count. 1 exercise at top 1 at bottom. Mosey to parking lot for ladders every 10 yards. Merkins, LBCs, squats, CDD, Big Boys, flutters, Lunges, dips, hand release. 10 reps bear crawl mode of transport. Up and back. Finish w 90 yard crab walk and 90 yard bear crawl back.
MARY: none
ANNOUNCEMENTS: prayer and praises
COT:

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Going old school

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WARMUP: 33 and 11…we did this twice. 33 SSH followed by 11 burpees. We did this at COT then ran over to the front of the school about .25 miles away and did 33 and 11 again. Ran all the way to the back of the school and playground.
THE THANG: 5 total exercises.
1. 5 pull ups
2. 10 burpees
3. 15 hand release
4. 20 squat jumps
5. 25 flutters
6. Run a lap around the track area

We rinsed and repeated and added 2 to each exercise for round 2, and then added another 3 for round 3.

Ran over to the picnic tables for dips and 1 legged squats. We did this 3x.
MARY: yes, done
ANNOUNCEMENTS: covered
COT: lots of patience and perspective

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Four Cowboys in the Gloom

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Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot for COP

THE THANG:
COP:
SSH x 20, Windmill x 10, Cherry Picker x 10, IW x 10/HW x 10, Merkin x 10/hold/Right-left arm and leg high hold/6″ hold. Low slow squat x 20. Mosey to the soccer field in front

Modified ST 400:
Round 1: Merkin x 15, Freddie Merc x 15, Squat x 15, Burpee x 15, lap around the soccer field.
Round 2: Diamond x 15, Flutter x 15, Alternate lung x 15, Burpee x 15, lap
Round 3: Wide arm x 15, Box Cutter x 15, Sumo squat x 15, Burpee x 15, lap
Round 4: Alt L/R merkin x 16, Hello Dolly x 15, Monkee Humper x 15, Burpee x 15, lap
Round 5: Hand release x 15, American Hammer x 15, Calf raise x 15, Burpee x 15, lap

MARY:
Circle up for mini-ABLAB
Boat and Canoe (5 extended holds)
Superman x 3

ANNOUNCEMENTS: F3 golf tourney in October, Bourbon tasting in Nov, Xmas party in Dec (read your newsletter)
COT: Prayers for all those affected by Hurricanes Helene and Milton.

We had a good crew today and the cool temps were a welcome start to the morning. I’ve done this workout enough times that I can do it on-the-fly with no planning. Normally it’s 20 reps of everything, but I had a long, physical day yesterday and decided to scale it back. Five rounds of 20 burpees scared me a little, but I’m confident the Pax could have pushed through it if they had to. This morning, we hit all the main muscle groups, the weather was perfect, and the Pax put in the hard work. It’s always a pleasure to be with the fine men of F3.

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Adjusted Loredo Hero WOD

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WARMUP:
SSH x12
plank kick throughs x12
Low slow squats x12

THE THANG:
Loredo inspired WOD
At top of car loop over at the middle school
12 squats
12 merkins
12 supermans
Run to bottom of the loop
12 squats
12 merkins
12 supermans
Run to top of loop
X6

50-40-30-20-10 reps
SSH
Big boys

MARY:
ANNOUNCEMENTS:
COT:

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Not Much Running Wild At The Ranch

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WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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Round Up the Cattle

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Since it’s The Ranch, I wanted to do something Yellowstone-inspired. This was my attempt. I can’t say my “best attempt” with a straight face.
WARMUP: Run a lap around the campus (about .8 miles), then some SSH and Windmills
THE THANG: Lots of rounds of Catch Me If You Can. This was designed as a partner workout, but we modified it since there were only three of us. One person did the exercise below, and the other two ran around the drop-off loop until catching the person doing the exercise and switching off. Since there were only three, we got way more miles in than anticipated, but as I was a substitute Q and today would have been my run day, this worked out well.
Lap 1: Bear Crawl
Lap 2: Karaoke
Lap 3: Burpee Broad Jumps
Lap 4: Lunge Walk
Lap 5: 5 Merkins, take 10 steps
Lap 6: Duck Walk
MARY: American Hammers, Gas Pumpers, Flutters, LBC’s
ANNOUNCEMENTS: Light on announcements as we start the school year, but we are looking for it to pick back up as more D2D Fundraisers begin to pop up.
COT: Stays in COT

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The Ranch/ Tour of the Campus, small Men workout

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WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles

MARY:

ANNOUNCEMENTS: check slack

COT: prayer and praise for family and F3

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5 men, no Ark…

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It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)

Made it through most of the deck

COT: Stay safe on first day of school travel

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5 men, no Ark…

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It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)

Made it through most of the deck

COT: Stay safe on first day of school travel

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