Shovel flag was planted deep at the Ranch.  Eight Strong Men came and conquered the humid wet morning as we took a stroll around the Ranch.

The Thang

Began with a Mosey to the hill where we did lunge walks, toy soldiers, and imperial walkers on the way.

C.O.P.

SSh x 20,  windmill x 20, mountain climbers x 20

At the hill we did some Jacob Ladders of Pain.

Bear crawl to the top of the hill where we did 4 jack webb’s Run to the bottom where we did 1 merkin. Continued up and down with lots of pain until we completed 40 jack webb’s at top and 10 merkins at the bottom.

Mosey to the wall where we completed 1 minute wall sits and then 1 minute LBC’s.  Did Three painful Quad rounds.

Mosey to the field where four cones were set up for some suicides of pain.

Two rounds were done.

cone 1.  10 bomb jacks cone

2.  10 burpees cone

3.  10 mak tar jai’s cone

4.  10 sumo squats.

Mosey to the parking lot were we completed rounds of AB Lab including several rounds of core workout.

COT

MOLESKIN

Everybody was enjoying a wonderful romp in the gloom.  CAKE-BOSS decided this workout was too tough and decided to leave  before our suicides of death started.

Prayer requests were that we had a lot of PAX who recently had interviews and hoping for new avenues.  Prayers for those who were injured and needed to get back to the Gloom in the mornings.

Announcements.  Check the F3 website.  Rock Hill Convergence is this Saturday at 7:00 a.m. in Cherry Park.  Alcatraz is still open for business.

The Ranch had a glorious day for its launch and we could not ask for anything else. The AO was full of fresh air, moonlight and the open range.

Naming The Ranch was based on the two school’s mascots, Mustangs and Colts. White fences along Springfield Parkway and the Greenway barns and horses nearby.

Today’s message was about discipline, and how having discipline in our lives is what separates us from average. Training for something versus trying something.

Are you training to be a good husband, father, employee, son?? Have the discipline to train in these areas like you would for a race.

The Thang:

Mosey to soccer field

20 SSH

20 CDD

20 IW

15 Mtn Climbers

21 Squats

Mosey to side of school

Bear crawl to top driveway

5 merkins

Run around to bottom driveway

5 LBCs

Rinse and Repeat 5 times

Mosey to back of school

Wall sit rotation 3×30 secs

Bear Crawl inbetween wall sits

Mosey

Suicides x 8

Suicides x 2 the monsey to playground

10 Swing Crunches

10 Pull ups

Rinse and repeat 5 times

Mosey to front of school

10 step ups each leg

10 dips

10 derkins

Mary

10 LBC

10 Freddy

10 Rosalita

10 flutter

10 Hello Dolly

COT

Prayer for those that have lost their life too early.

Have discipline in our lives

Don’t take the PAX for granted.

See you at The Ranch next week!

As The Fort continues to grow, in all three F’s, it is important to continue to provide options for the PAX.

Our Wednesday AO (Area of Operations), The Coop, has been seeing some great attendance on a regular basis, as well as our Thursday Laces In/Out has continued to grow. In an effort to multiply by division, we are going to offer another running/boot camp option on Thursdays at a new AO.

New workout on Thursday’s called, “The Ranch – Colts & Mustangs”

• Starting: 07/17/14
• Colts (boot camp) & Mustangs (running)
•             Colt: a young male animal of the horse family
•             Mustang;  a small, hardy horse of the American plains
• Time: 5:15-6:00am
• AO=Springfield Elementary/Middle schools

If you have ever been to Springfield Elementary and Middle schools, there is a huge amount of ground and options for delivering pain….I mean working out.

The Running options include on campus options as well as off campus options down York Southern Road and Old Nations Ford Road.

Need Q’s to step up and get in on the rotation. Running and boot camp types.

Contact Cake Boss to get in on the Q rotation (I will come find you if I don’t hear from you)