Fun in the Sun aka Sweat Fest at #TheRanch

QIC: spongebob, no-ski
PAX POSTED: spongebob, no-ski, bartman, dillio, waffle, no-time

6 PAX posted for the weekend edition of beatdown at #TheRanch. 2 FNG’s Waffle and No-Time. Welcome Gents!

Great morning weather here in Lutz, FL. Temperature was about 80 degrees with a very slight breeze coming through from time to time.

Split Q today between @spongebob and @no-ski.

The Thang;

@spongebob starts us off with warm ups. All IC.

  • SSHs x12
  • Cotton Pickers x12
  • Squats x10

Mosey around roundabout to dock for 2 rounds of burning up your upper body;

  • Derkins x10
  • Dips x20
  • Irkins x30
  • Rinse and Repeat

Mosey to parking lot;

Wrestling Inspired exercises;

  • 10 shots (like a duck walk but dragging the back foot) down and return
  • 15 Merkins
  • 20 Lunges
  • 20 BBSs
  • 10 Burpees
  • 6 Sprints
  • Crab Walk 4 parking lot spaces
  • Reverse Crab Walk back to starting position

Mosey to Field of Pain;

  • Frog Jumps x10 forward then back
  • Bear Crawl forward, Crawl Bear back

Hand off Q to @no-ski

Slowsey over to the end of the Field of Pain where terrain slopes down a bit;

Clock Merkin time; OYO 5 at each hour; 2 rounds;

  • 12PM (x5)
  • 3PM (x5)
  • 6PM (x5)
  • 9PM (x5)
  • 12PM (x5)
  • Sprint to fence on the other end of Field of Pain then back. Start second round right away.

Mosey to Lake of Pain; By the entrance to the pool there is an accessibility ramp with stairs on the other end; Partner up; 2 station setup. 2 PAX on station 1, rest of PAX on station 2;

Station 1;

  • P1 Stairs up and down (x5) | P2 Squats the whole time till P1 done
  • Flapjack
  • P2 Stairs up and down (x5) | P1 Squats the whole time till P1 done
  • P1 Partner Carry P2; Up and Down the ramp
  • Flapjack
  • P2 Partner Carry P1; Up and Down the ramp

Station 2;

Rest of PAX Fire Drill; Chopping feet, Q calls out exercise, IC 10.

  • SSH | Chop
  • Frankenstein’s | Chop
  • LBC’s | Chop
  • Plank | Chop
  • Repeat till all PAX is done with Station 1

Next up;

Turtle Periscope Mosey;
Mosey around Lake of Pain; Each stop do an exercise; If a turtle head is spotted in the lake, PAX does 5 Burpees.

At this time we are getting low on time, so we ran down one side of the lake and then back to BB courts afterwards. 2 turtles were spotted for total of (x10) Burpees. 

  • All IC except for Merkins
  • Merkins OYO x10
  • Dying Cockroach
  • Dips
  • Sweat Angels
  • Merkins OYO x10

Mosey back to BB courts for COT.

Total Distance: 1.81 miles
Total Merkins: 225

COUNTERAMA
6

COT

  • Thanked for continuous inspiration to come out for the beatdowns. We know it ain’t easy.
  • Asked for safe travel for those DR (@no-see-um)
  • Got updates on some of the previous prayer requests that seem to be going really well!
  • Asked for the fartsackers to come out of their fartsacks for future beatdowns, you know who you are!
  • @spongebob took us out with a prayer

Moleskin

  • Whole PAX was rocking it today. Everyone did a great job and we were thrilled to get 2 FNG’s in for some fun in the sun
  • Good mumble chatter through out the beatdown and afterwards
  • Need to work on our Second F more!
  • Merkin Challenge going well. After today’s beatdown we are over 30k! 
  • YHC got some F3Lutz vinyl stickers from StickerMule.com ready for the regulars to put up on their cars

 

By |2017-07-15T11:16:39+00:00July 15th, 2017|Back Blasts|0 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

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