Tag: Rainmaker

Matt. 4:19 at the Ranch

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WARMUP: did a little broga in honor of <@UL1RR80MR>. Very much needed and appreciated.
THE THANG: went to the tables for a round of dips derkins and step ups. Got deterred by some cars coming outta the back of school so we pivoted. Went to the front to do loops with several stops for exercises. Ended up something like this. 4 exercises at each stop with 10, 10 ,15, 20 reps. Wam, merkins, mtn climbers, and shoulder taps. Run to nxt spot. Then squats, sumos, calve raises and monkey humpers. Mosey to next spot for big boys, weezy Jefferson’s, American hammers and flutters. Last round of SSH, jump squats, overhead claps and monkey humpers. Interspersed was my testimony to a relationship with Christ and Matt. 4:19 Come follow me and I’ll make you fishers of men.
MARY: had time for a little of this.
ANNOUNCEMENTS: litter pickup and other stuff.
COT: check

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Knowledge Dump

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It was a beautiful morn in The Fort and there was a sense of wisdom in the air that swooped down in the form of Falcon Crest.

Top three quotes of the morning:
“I got my drinking buddy pregnant.”
“The owner of a night club said you get enough people together a shooting is bound to happen.”
“Let me walk you through the woods on that.”

Half of the workout was cardio followed by a 43 pound cinderblock workout.

We also worked our brains out from all of the content consumed.

Falcon Crest – Penned by JWow

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Solo yet not alone

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WARMUP:
Mosey 1 mileish
Normal static stretching
THE THANG:
5 sets of
– 25 pushups
– 25 LBCs
– 25 squats
– 10 dips
– 10 chin ups

Then met up with <#C02P7E2V66B> and walked back to their starting point

MARY:
None
ANNOUNCEMENTS:
See newsletter
COT:
At <#C02P7E2V66B>

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Death by 18 wheeler

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WARMUP: nope
THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT.
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: trash pickup, AMRAP for Autism, other stuff. :pray:

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tour de my life

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WARMUP: mosey then windmill, Moroccan night club, imperial walkers, hillbilly walkers, merkins, downward dog, honey mooner
THE THANG: Cocain beer crawls.. jog to loop 20 x derkins, step ups, dips jog a lap with 5 berpees at speed bumps, 30 x eurkins american hammers lbc jog lap 5 burpees at speed bumps 40 x squats, flutters overheads claps jog lap 5 burpees at each speed bump 50 lunges
MARY: 1 round
ANNOUNCEMENTS: read newsletter
COT: reminder you are not alone reach out to a brother if you need help

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Lots of Chatter at The Ranch

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10 at <#C02PN398DTL>
Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure.
Next, we traveled to the other school entrance
Dora – partner 1 performed exercises (merkins, squats, LBCs
Partner 2 ran down hill, 5 muscle ups and back

Next, version of impossible mile. Partner 1 – burpee broad jumps around the bus loop
Partner 2 ran opposite way and switched out with partner 1. Continued loop until teams finished loop.
One minute of muscle ups then returned to COT.

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44 – HBD Spectre!

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WARMUP: plank, upward dog<>downward dog, merkins, updog<>downdog, peter parker, updog<>downdog, parker peter, updog<>downdog, plank jacks, updog<>downdog, child’s pose/prayer stretch straight/L/R, updog<>downdog
Mosey to the playground

THE THANG:
44 paces – toy soldier lunges
44 paces – bear crawl
44 paces – skip
44 paces – side shuffle left
44 paces – side shuffle right
44 paces – backpedal

Bulgarian split squat L x4, R x4
Pull-up overhand L/underhand R grip x4, overhand R/underhand L grip x4
burpees with R hand on curb x4, burpees with L hand on curb x4
pistol squat (holding pole) L x4, R x4
side plank hip abduction L x4, R x4

REPEAT EVERYTHING x3

MARY: flutters, hello dolly, side plank hip dips, more downward dogs

ANNOUNCEMENTS: Bethel this evening, Spartan Saturday, Fast 5 in 2 Saturdays

COT: Prayers for work changes, family dynamics

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Counting Down from 100

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WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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Webb-o-Rama at the Ranch

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WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers

THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options including Burpee Back Flips (at my daughter’s request) as part of the 8th set. Thankfully we only made it though 3

Merkins – Overhead Clap (traditional)
Squats – Step-ups
Smurf Jacks – Overhead Press

MARY: No time

ANNOUNCEMENTS: Read the newsletter

COT: it happened

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