Action Packed Beatdown with Cinder Block Work & 11’s at #TheRanch

QIC: No-See-Um
PAX POSTED: No-Ski, Heisenberg, No-See-Um

Beautiful, cool morning (for September in FL) and 3 Pax showed up ready to make a downpainment! The AO at F3 Lutz was spared for the most part by Hurricane Irma. It may be a few days before we can access the sidewalk or dock around our big Lake as it has flooded but all in all we really dodged a bullet.

Here’s what went down…..YHC tried to do almost all IC work to an 11 rep count to remember 9/11 and all the lives lost and heros from that fateful day.

Warm up:
Mosey to the main roundabout……..

-SSH X11
-Squats X11
-Peter Parkers X11
-Merkins X11
-Windmills X11

Block work
-20 curls
-20 skull crushers
-20 oh Presses
-20 block swings

Jog around dog park then back to Blocks for 10 Overhead Squats!

Rinse & repeat x 15 and still 10 OH Squats.

Rinse & repeat again x 10 and 10 OH Squats.

11’s with Monkey Humpers and LBCs.

Mary: (All IC with 11 reps each)
-Dying Cockroaches
-Box Cutters
-Flutters
-Heels To Heaven
-Merkins
-Plank with 15 sec count by all 3 Pax
-Shoulder Taps

10 count

-American Hammers
-LBCs
-Flutters
-Dollys
-Rosalitas

Finished the beatdown with 16 burpees because 16 years since 9/11!!! We did these together as a team slow and with perfect form!!

COT:
-Remembering 9/11 a day after and what that day means 16 years later to this great country of ours.

-Continued prayers for Houston and all the affected areas from Hurricane Harvey.

-Prayers for those across FL and the rest of the Southeast in the wake of Hurricane Irma. Lots of folks have damage and devastation to their homes/property and many more without power. Thinking of all of them and will be reaching out to neighbors and surrounding areas for cleanup help.

Moleskin:

-Only three pax today but all put in work and brought their “A” game.

-Heisenberg showing the true meaning of ‘Respect’ as he powered through today’s workout and he also took us out today with prayer and asked for the Lord to be with all those affected by the 9/11 attacks and to continue to comfort them in all their struggles to this day.

By | 2017-09-12T14:59:58+00:00 September 12th, 2017|Back Blasts|0 Comments

About the Author:

Leave a Reply