A Grind of a Beatdown at #TheRanch

QIC: dba
PAX POSTED: dba, no-ski, bartman, dillio, notoriousnyc, down-under, discount-doublecheck

@dba on Q today. 7 PAX posted. @bartman brought over another FNG. Big welcome to Discount-Doublecheck. Weather was just right. Flag was planted and disclaimer was given. Men went to work…

The Thang;

Warm up:

1. Right foot grind – clockwise 6, reverse 6
2. Left foot grind – clockwise 6, reverse 6
3. Close knee squat – 12 (hands on knee)
4. Hip Grind – clockwise 6, reverse 6
5. Arm Grind – Forward 6, reverse 6
6. Shoulder Grind – Forward 6, reverse 6

Mosey to Round about 1

7. Air Presses – 12
8. Baby Arm Circle + Reverse – 12 + 12
9. Side Stroller Hops – 12
10. Wind Mill – 12
11. Cotten Picker – 12
12. Frankestine – 12

Mosey towards sunlake: [BLIMPS] – OYO (every poles)

13. Burpees – 10
14. Lunges – 15 each Leg
15. Imperial Walker – 20
16. Merkins – 25
17. Peter Parker (Spider-Man climbing a wall – bring knee forward – each leg) – 30
18. Squat – 35

Mosey Back:

19. Big Boy Setup – 10
20. LBCs – 15
21. Imperial Walker – 15
22. Merkins – 20
23. Plank – 10 count for each pax
24. Squat – 30

 

In the Parking Area:

25. Create Box (two spots) – Step ups – Crawl Bear – Duck walk – Bear Crawl [Repeat 3 times]

26. Sweat Angel – 12
27. Dying Cocroach – 12
28. Dips – 12
29. Baby Harley – 12 OYO
30. DIPS – 12
31. Carolina Dry Duck – 10
32. Squat – 30

COT

  • Prayed for Puerto Rico and the disaster they are dealing with there at this time. @no-ski has family on the island, waiting to hear from them
  • Prayed for @bartman family friend/family who are going through a really difficult time where they will lose a loved one
  • Prayed for the fartsackers

Moleskin

  • Great to see a consistent outing from the PAX, where we average 6-8 PAX at a time now
  • Big welcome again to FNG Discount-Doublecheck, hope you enjoyed YHC’s beatdown today
By | 2017-09-21T17:00:32+00:00 September 21st, 2017|Back Blasts|0 Comments

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