A Hip Slapper of a Good Workout at #TheRanch

QIC: bartman
PAX POSTED: bartman, no-see-um, no-ski, dillio, down-under
@bartman on Q today.
 
Temperature was about 80 degrees this AM here in the gloom at #TheRanch. You could feel the humidity in the air! YHC brought some torture device called: Pushup Wheel. It was used very nicely during the beatdown. 5 PAX showed up on time. Flag was planted and the disclaimer was given.
 
 
Time to start the beatdown…
 
Warm Up
 
Cotton Pickers
Wind Mills
SSH
Imp Walkers
Arm Circles
Air Presses
 
The Thang
 
Set-up 3 Stations (1 @ BB Courts 2 Around Dog Park) – 2 PAX at each station Complete then mosey to next station
 
Station 1 Round 1 – 25 Irkins, 25 Derkins
Station 2 Round 1 – 20 Squats with LB3, 20 Lunges with LB3
Station 3 Round 1 – 40 Flutters, 10 AB Wheel
 
Rinse and Repeat
 
Station 1 Round 2 – 20 Dips on Bench, 20 Hip Slappers
Station 2 Round 2 – 20 Curls with LB3, 20 Presses with LB3
Station 3 Round 2 – 20 Plank Jacks, 20 Shoulder Taps
 
Rinse and Repeat
 
Mary
 
2 Minute Plank (PAX felt the burn on this one, longest 2 minutes ever!)
Dying Cockroach x15
Diamond Merkins x 10
Merkins x 30
Box Cutters x 12
LBC x 30
Sweat Angels x 30
 
 
Total Distance: .88 miles
Total Merkins Count: 140
 
COT
  • Asked for prayers for a friend from church going through some major health issues
  • Asked for @dba to get healthier
  • Keep asking for those fartsackers to get out of their funk, we know they are capable of posting!

Moleskin

  • Merkin Challenge is getting ready to wrap up gentlemen! Over 40k in Merkins for the month of July!!!
By | 2017-07-27T11:43:58+00:00 July 27th, 2017|Back Blasts|0 Comments

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