A to Z at #TheRanch

//A to Z at #TheRanch

A to Z at #TheRanch

QIC: dba, dillio
PAX POSTED: dba, dillio, no-see-um, no-ski

4 PAX posted in the AM. It was a coop Q today between @dba and @dillio. Weather was just right with a nice breeze from time to time. We almost got rained on, but managed to finish up right before it poured. Flag was flying high!

The Thang…

At BB courts first up is @dba on Q; It’s time for an A to Z workout;

A-ir presses x 12
B-aby Arm Circle x12 and Reverse
C-arolina Dry Ducks x 12
D-ips (Reverse merkins) x 12
E-mpty Wheelbarrow (Crab walk with partner holding feet (BB court from one line to other and back)
F-rankenstine x 12, Freddie mercury (Sit-ups along with Bicycle) x 10

G-roiners (Starting from a merkin position, thrust your feet forwad and backward) x 12

H-(missing)

I-mperal Walkers x 12
J-ump to Knees x 12
K-nerkin (merkins with knuckles) x 10
L-BCs x 12
M-osey around the dog park

====
B.O.M.B.S. 50 Burpees/ 100 Overhead Claps/ 150 Merkins/ 200 Big Boy Sit-ups/ 250 Squats
4 Pax in 4 Corners – did in cumulative count
====

N-arrow Squats
O-verhead Claps

P-lank jacks x 12, Peoples Air presses (sit on the wall and air presses)
Q-uick Feet 50 counts
R-osalitas x 12
S-SH x 12

T-(missing)

U-p-Down x 12

V-(missing)

W-ipers x 12

X-(@dillio threw in an exercise in here)

Y-ard Bird x 12 OYO

Z-ebra Butt Kicks x 12 OYO

Still at BB courts, it’s time for @dillio to Q;

  • X’s and O’s on your 6 for about a minute
  • Swimmers for 30 Second Count
  • Side Plank with Leg Lift 10 count each side
  • Walking Lunge with squat length of B-Ball Court
  • Reverse Lunges back
  • Pushup on Weights with row 12 on own
  • Crab Cake 12 count
  • 20 Curls with coupons
  • Mosey
  • Double Crunch 12 count
  • Each PAX does favorite ab pain

COT

  • Prayers for some friends and their family of @no-see-um as they go through some tough times dealing with loss and cancer
  • Prayers for all the 2.0’s that are back in school at this time
  • As usual we ask that all the fartsackers get their sparks back on

Moleskin

  • Way to step up for the official VQ for both PAX @dba and @dillio it only gets easier next time
By | 2017-08-13T14:12:10+00:00 August 13th, 2017|Back Blasts|0 Comments

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