WARMUP:
– its SC in August…its warm enough
THE THANG:
– happy motoring
MARY:
– who is she?
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
– was done
THE THANG:
– all of it
MARY:
– goes around
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held with some runners added
WARMUP:
SSH, Cherry Picker, IW
THE THANG:
The Roller Coaster: modified suicide: baseline and 5 stations up the hill. Each station has a number of increase repetitions: 10 / 20 / 30 / 40 / 50 which PAX need to accomplish. At the same time there is a 5 min timer running. When timer hits, PAX stop where they are and have a “break” of 1 min where they need to complete at least 10x Burpees. After the 1 min break has elapsed, PAX continue with the suicides. After reaching the last cone (50x reps), PAX start over with a new exercise. There were 4 exercises in total: 1. Low Squats 2. MC (count 1:1) 3. Plank Jacks 4. LBC.
After Roller Coaster was done, mosey over to playground for a Jack Webb: start with 1x Merkin & 4x overhead claps all the way up to 10x Merkin and 40x OH claps. Mosey to COT
MARY:
there was enough time for a 5 min mary at the end with focus on core.
ANNOUNCEMENTS:
CHANGE is coming to The Fort…look out for and participate in the upcoming poll here on slack this weekend!
COT:
COT was held and properly closed.
WARMUP: Started off with a loop around WEP stopping at every other swing set for Moraccan Night Clubs, Mountain Climbers, 5 Burpees OYO, Cherry Pickers, and 5 more burpees OYO
THE THANG: Ran pax over to the playground area where I had some American Flags set up in different yardages. This exercise is called Charles Bronson. Start off doing an exercise at first set of flags, then sprint for about 200 feet to next flag where you then bear crawl 100 feet to the final flag. Then mosey back to first set of flags. Here’s exercises.
1.) 50 SSH
2.) 50 Hand Release Merkins
3.) 50 LBC’
4.) 50 CDD
5.) Sumo Squat
Pax made it through this with too much ease should have made higher reps next time
Round 2
Stairway To Heaven
Start at bottom of parking lot and work your way up the grass hill stopping at every light pole. There where 6 total light poles. Do first exercise then run back to start and proceed to second light pole. You had to stop at every light pole to proceed to next one. Exercise where:
1.) Heel Touches x20
2.) Burpees x 5
3.) Wide Arm Merkins x 15
4.) Feet Close Together Squats x15
5.) Overhead Claps x 20
6.) Hello Dolly x 20
Finished with some Global Warming which sucked. Which is everyone is in circle Pax stay in Al Gore while in rotating fashion each pax does 20 Monkey Humpers.
MARY: Finished up with 10 minutes of stretching.
ANNOUNCEMENTS:
COT:
8 Ruckers were out marching around when 16 more PAX arrived at the cold Ranch. YHC was expecting low numbers since the temp was 20-22, but I was thrilled to see the men circling and getting ready for the unexpected.
The Thang:
Mosey to entrance
COP
SSHs-20
CCDs-18
Seal Jacks-20
Wind Mills-15
Imperial Walkers-20
Mosey to baseball field……it was creepy dark!!
3 rounds of Crawl, Walk Run
Home to 1st-bear crawls
1st to 2nd-lunge walk
2nd to home-Run
Mosey to bridge
Two lines and Partner is next to you
Wheel barrow little baby Jesus up steps alternating when needed
Indian Run to Football field
Partner Carry to playground
With Partner: 1 does exercise/1 runs lap
Pull ups
Derkins
Swing Crunches
Dips
Burpee Indian Run back to COT
IT was a fun filled day at The Ranch and the PAX worked hard and pushed each other. Message was about being prepared and no matter if its preparing for breakfast or for retirement, as a leader we need to be ready for the expected. Today my Director resigned from our team and company. We don’t know who our leader will be or what our organization will look like, but as leader of my work and home I need to look in the mirror and say, Get After It! There is no waiting to see where the chips fall, but to get out in front and lead. Reflect on all things in your life and address those things that you need to get prepared for……finances, stronger marriage, tough talks with the kids and death. Don’t leave these for someone else to take care of.
Thanks Jiffy for the lead…..humbled and honored!!
Cake Boss out!
Lucky number 7 at the Coop for 12 pain stations and a little of this and that! Overall it was a great group with lots of 2nd F and a little 3rd F mixed in to make it spicy!
Message: We spent time discussing with our partners the sin we see in the world and the sin we acknowledge in our lives. All acknowledging that we are sinners and need a savior. The bad news being we are separated from God due to our sin but Good news that we have a redeemer.
The Thang:
Mosey around the parking lot doing a variety of shuffles, karaokes, lunge walks, etc.
COP with some SSH, Merkins, Imperial Walkers
12 pain stations some with coupons some without
Bring Sally Up break with Squats as the exercise of choice
Rinse and repeat pain station.
Lots of Praises and Prayers around the circle at COT. Aye, it was a lot of fun with the group. Aye!
Youts brought the pain on his V-warmup! After an assist on the disclaimer, we immediately moved into Low Slow Squats and Mountain Climbers. A quick story about a sinking ship and a husband and wife…the husband gets in the lifeboat and sends the wife back to the ship to die – what? is this a joke? where’s the punchline? wait….here it comes…”let’s mosey”….well, we weren’t expecting that.
Mosey the parking lot for a bit and then circle up for SSH, windmills, Moroccan night clubs, planks, downward dog, honeymooner, and peter parker. Move right into some burpees – sprint – bigboy sit ups – sprint – flutter kick – sprint – and merkins – sprint. So much for a V-warmup. This dude needs to be on his VQ! I think we now know that all of that work was to get our attention – for the end of the story….the husband isn’t a “class A” jerk afterall…the wife has a terminal illness and he needs to stay alive for the kids. Wow…we really should not judge, especially when we don’t know the whole story.
We also shouldn’t abandon our plans when the going gets tough – or in this case when the warm-up Q led almost the exact same workout as the Q? How did that happen – collusion? I’ve never even met Youts before, let alone skated (err – I mean worked out) with him. After contemplating an impromptu-Q, I offered up the main course that I had originally planned.
So, there was an ask in the pre-blast for SkateOrDie to do the McTwist or something like it. I opted for a version of the McNasty (and apparently Youts had the same idea and paved the way)…
We mosey’d to the asphalt marching band football field and got into the plank position. I provided some instructions for the exercise and off we went. The group of 14 was divided into groups of 3 (two groups had 4). PAX 1 (extra PAX shadowed), PAX 2, and PAX 3.
Upon completion, the group mosey’d to the pull-up bars and broke into 3 person groups; PAX 1 3 legit pull-ups, PAX 2 provided assistance as needed, PAX 3 wall sit; rinse and repeat 3 times with pull-ups and 2 more times with chin-ups.
Mosey and bear-crawl back to COT for 2 minutes of Mary.
Count-o-rama, Name-o-rama, Annoucements, Prayers/Praises, BOM
As always, I appreciate the opportunity to lead.