Driving up to the AO at 0500 with a half a dozen vehicles in the parking lot suggested that the PAX were buzzing this remarkably dry morning relative to the last 2 weeks.  Since Chicken Hawk doesn’t bring enough pain (apparently) nearly a dozen PAX were running around the AO like fireflys with their headlamps on.  All in 22 PAX joined for a morning of pain.

The WORD

Read Luke 22: 47-62 about Judas’ betrayal and Peter’s denial and marinate on the fact that both rejected and denied Jesus in his final hours yet one of them had Hope and in the teachings of Jesus and went on to be the hands of feet of Jesus to create the church.  Like Judas and Peter we come woefully short to God’s standards… are we making room foe Holy Spirit to indwell in us to live in that Hope and be guided by it or are we living like Judas who let his failure define his legacy.

The THANG:

Warm-up

Mosey to the (dry) field for a little COP

SSH

5 Burpees

WIndmills

5 Burpees

Mountain Climbers, Plank, Merkins, Plank, Wide Arm Merkins, Plank

Squats, Lunge

Mosey to the road

3 rotations of 10 reps each: Alligator walk, Side Plank Walk, Lunge Walk

Mosey to the wall

Introduce the Colombian Deuce Squat (basic squat)

Colombian Deuce Squat dips (2x)

Colombian Deuce Squat walk (3x)

Mosey to the parking lot

Burpee ladder (up to 10)

Mosey to play ground

5/10/15 – Pullups, Derkins, Swing Crunches

10/15/20 – Pullups, Derkins, Swing Crunches

5/10/15 – Pullups, Derkins, Swing Crunches

Mosey back to field for some Mary

COT

It has been months since YHC has been out to the Ranch and I couldn’t resist the siren song of the full track for a Track and Field inspired workout.  No FNGs, so a light disclaimer was disclaimed and we took off.

The Thang

Moderate Mosey to Athletic Field for some track work

Circle Up in the infield for a few warm up stretching exercises: IW, Windmills

Count off by 4’s into 4 “teams” of 4 or 5 for track work

• Indian Run one full lap around the track (400m), in lanes
• Fast5k simulation, 5 Laps.  Team members run one lap (400m) while the rest of team does:
  • 20 Flutter
  • 20 Peter Parkers
  • 20 Freddies
  • 20 Parker Peters
  • 20 LBC
• Grouped teams 1&3 and 2&4 for Plank Hurdles
  • First PAX runs 10 meters drops to plank
  • Next PAX runs and hurdles first PAX, runs 10 meters drops to plank
  • Continue Indian Run style for 2 full laps (800m Hurdles)

Mosey back up to lot by playground for “Hammer Throw”:

• Captain Thor (from F3 exercises page), 1:4 ratio up to 10:40
  • 1 Big Boy Sit Up
  • 4 American Hammers

Mosey back to shovel flag for COT

NMM

Gotta give credit to the PAX for being willing to jump the fence to get to the track, since the gate was locked… I may have implied the fence was much shorter than it actually was when we took off.  I will admit to being a little concerned when a car rolled up in the parking lot with lights shining on the field, but the people in the car were probably more concerned with the 19 men working out a zero dark thirty.  I personally think the plank hurdles made it all worth it… that was actually quite fun.

Good group out this morning.  There were a few new faces that I haven’t seen since I don’t make the trip across 77 as often as I used to.  I guess that is the downside of having so many quality AOs in all the areas of The Fort region.  The drive was worth it and I hope to come back out to the Ranch again soon.

Announcements

• One Year Anniversary Black Diamond for Cerrano and Spiderman – Early Oct
• Run for Attention http://runforattention.org – Oct 10
• Charity Golf Tourney, benefiting Fort Mill Care Center – Oct 12
• Fast 5k – Oct 17
• P200 Sign Up – Contact Rooney

Closed out with Many Prayers and Praises – Job Situations, Broken Families, Injuries and Illness

Honor to Serve.

YHC was not on the original schedule to Q the Ranch today.  Originally it was Senator Tressel, who had to reschedule due to the BRR.  Then it was Longshanks, who was out on IR.  So the opportunity was mine and as always YHC was excited to lead.

Since I was filling some large shoes or some strong Q’s I wanted to be certain their presence was felt.  Immediately following the disclaimer, I let it be known who the original Q’s were and that just because they were not around, didn’t mean their favorite exercises would not be incorporated.  The Senator likes to run, so there will be running, Longshanks likes Burpees, so expect Burpees.  With that we were off.

Warm Up:

• Mosey around the parking lot
• 25 Side straddle hop
• 15 Imperial Walker
• 20 Windmill
• 15 Merkins

15 Minutes of Agony – Each exercise for 1 minute with 10 seconds transitions between

• Spiderman Merkins
• High Knees
• Monkey Humpers
• Burpees
• Flutter Kicks
• Bomb Jacks
• Alternating Shoulder Taps
• Mountain Climbers
• Squats
• Bomb Jacks
• Elbow Planks
• Side Straddle Hops
• Merkins
• Tuck Jumps
• Freddie Mercury

After a 10 count from Anchor Man a short mosey to the parking lot by the track. Count off into groups of 4. Cones are set up at opposite ends of the parking lot with exercises written on them.

First Set of Cones:

• Freddy Mercury
• Hello Dolly
• Elbow Plank
• LBC

Second Set of Cones:

• Burpees
• Bomb Jacks
• Plank Jacks
• Tuck Jumps

Two groups start at one set of cones while the other groups are at the other. One group from each set of cones starts running towards the other set of cones while the two other groups stay behind and complete the exercise on the cone. When the runners arrive they start completing the cone exercise and those completing the exercise start running to the other cone.

As always, a pleasure to lead these men.  Thank you to McGruff for the opportunity!!

This morning was more about 3^rd F than 1^stF

Disclaimer

Mosey past truck playing “Devil went down to Georgia”

BOM-we prayed for the Mission Team

Runners took off –and they seemed very fast

Warmup-O-RAMA

We then had the mission team take turns leading us in prayers/BOM separated by me calling out a few exercises

The 2015 F3 Columbia South American Mission Team lineup:

Great to be back at the Ranch.  Last Q/Post was some time in the spring.  We had a dirty dozen post for an intestinal fortitude gut check.  It was a little #FridayNightLights or #VarsityBlues with cars shining their headlights to give “some” visability.

A circle of 8 cones with an exercise set 20 yards from the flag.  25 CDD, 25 Peter Parker, 25 Freddys, 30 Mountain Climbers, 30 Lunges, 30 SSH, 25 squats, 15 Merkin.

Complete cone, bear crawl to center, 10 burpees, run out to next cone.  Rinse/Repeat around the circle until 0600.

Moleskin:

• all exercises twice over and +/-160 burpees
• Badger and Maximus are vets of this beatdown.  Maximus got around the circle 2.5 times.
• Freebird had too much coffee.  #chattycathy
  • He also misses ab work outs
• Found out that Stang is more hiphop/rap fan than country.  I whiffed on that one.  but Maximus was not stranger to the cool stylings of Tu-Pac
• Co-Pay is one smiling son of a gun
• I don’t recommend business dinners with drinks, apps, steaks and wine prior to this work out- #guilty

Prayers for the TV Crew and their families and Stang’s father in law.

9/5 Paintball- sign up  10:00am  2.0s 10 years old and up welcome

9/18 3rd anniversary The Fort Invergence.  BYOB and Food. Dredd and OBT to speak.  Rush Pavilion

12/19 Christmas party

L&R

Jekyll

10 pax posted to The Ranch as Cake Boss and YHC rode to the rescue of Twister and McGruff.

The Thang

Lone Ranger (aka Cake Boss) in lead after two mile warm run to AO

Run around SES to back ofLBCs, Squats, Wide arm merkins, IWs, Diamond merkins, Monkey humpers, CDDs

Suicide 1: across parking lot w/ three turn-arounds
Suicide 2: same route adding 5 merkins at each turn
Suicide 3: same route adding 5 bombjacks at each turn

Hand off to Tonto (aka YHC)

Backward run across parking lot

Line up along SMS building — People’s chair, wall donkey kicks, People’s chair, wall donkey kicks, People’s chair

Line up along covered walkway
Series 1: bear crawl to first post, backward crab walk to next post, alternating to end of walkway
Series 2: return same style alternating backward bear crawl and crab walk

run to front of SMS

15 Burpees OYO

Run to grassy area along driveway entrance to SES

4 MOM — Russian twists, Rosalitas, Gravediggers R/L

Mosey home

COT

Naked man moleskin

Twister’s cinder block beat down had to be deferred to a future date due to stormy weather in FL that kept him from flying back home Wed evening.  YHC and CB pitched in to bring the pain on a dark and muggy morning at The Ranch.

Extra credit goes to CB, Free Bird & White Lightning for their 2 mile warm  up run pre-launch AND to Spiderman and Cyrano for posting early for some local miles nearby.  Sure seems like the running bug has infected the pax in a big way when 50% of the attendees at a workout are running ahead of time…and these are not even the BRR participants!  Great job, guys!

Always an honor to lead.  Thanks to CB for picking up 1/2, to Twister for reaching out and to McGruff for his continued leadership at The Ranch.

Thank you McGruff for the honor to lead. 

This morning’s gloom had a lot of excitement or “buzzing” in the low humid air from the Twitter machine.  2 VQ, one at LILO by 2 incoming FMHS freshman “thus the buzzing” and another in Indian Land by another HIM.  Of course, there is an insane amount of BRR training going on at Tempo, etc  (YHC plans/thinking to P200 in the spring) and not to mention the Board of Pain in Rock Vegas.  So YHC was honored that 8 strong men (probably the less active twitter followers) joined in the fun at the RANCH, thus the 5^th choice this morning at The Fort.

Oh, btw it is awesome to know that 2 fourteen yr olds led a workout of 30 grown men.  Who among us would have done that?  I know that YHC would not have.  These will surely be leaders at FMHS!

Well it is football fall practice for the Springfield Mustangs and 8 Colts (not Mustangs) found our way thru the unlocked gate and unto the field.  Since we had a regulation track too, YHC decided that a Dirty McDeuce would be in order.

No new pax but disclaimer given as Spitz rolled in.  A quick long mossy to the football field.

Warm-up-

12 SSH IC

12 IW IC

12 WM IC

Thang:

Dirty McDeuce (upper body,  abs,  legs, 12 IC counts, then lap around track) :

Round 1:  Merkins, LBC, Squats run track lap

Round 2: Wide Arm Merkins, Dying Coach roach, Lunges, run track lap

Round 3: Diamond Merkins, Flutter Kicks, Squat Lunges, run track lap

Round 4: CDD, Hello Dolly, Monkey Humpers, run track lap

Assemble on the sideline for bear crawl to other sideline, do 5 bomb jacks, run backwards back for 5 more bomb jacks.

Assemble on the sideline for lunge walk to other side and do 5 bumpers (in cadence, no flying squirrels) run backwards back for 5 more in cadence burpies.

Run forward from goal post to goal post and return backwards.

12 Moroccan nightclubs IC.

Run to wall for Wall sits with each pax calling out name and doing a 10 count.

12 Moroccan nightclubs IC.

Balls to the Wall.

Run AYG to COT.

NMS:

YHC had several options planned (planned is a strong word in this case) depending on the size of the Pax but YHC is trying to get some running in too #BRR.

Sorry, Mainframe as I heard that you are not a fan of running.  Well neither is YHC.

Good work Bassomatic working hard through fogged up glasses.  #lowdewpoints

Thanks to Chicken Hawk for bringing his headlamp.  Who would have ever thought that a blocking sled would had been on the track?

Montelango good to see you posting on a regular basis.

Oh, I would be remise in not mentioning Elmer.  For a man in the 2nd half of his 50’s he is a machine.  Maybe that is where his 2.0 Bunny (Charlotte Pax) gets it from.

Announcements:

CAH is Saturday not Friday.  Check for details in newsletter and Chicken Hawk

September 18 – invergence at the Greenway.  More details to come.

September 12 – Camp Care 5K, Decimal and Stang starting teams.  Also Premature OctoberFest (see Decimal for details.

Prayers:

Spitz’s son, Eli, heeling is going well and should be back on soccer field in September or October.

For our kids as they go back to school and to the relationships they make.  It is always important for the Adult Pax to have strong positive relationships.

Thanks for the strong take out by Spitz.