Perfect morning in the mid-50s at The Ranch…perfect for some mosey and a good ole full-body smoke fest in between.

8 PAX and all regulars, so no disclaimer needed and straight to work:

Mosey to round about toward Sunlake
SSH IC x 15
Cotton Pickers IC x 15
Windmill IC x 10
Shoulder Taps IC x 15
Mountain Climbers x 30 (each leg) OYO

Mosey to round about near dead end
Bear crawls a around the circle and 10 merkins at each line (7 lines = 70 merkins)

Mosey to b-ball courts

Suicide Escalator, each leg marked festively with a candy cane. Suicide style, one exercise at each stop and sprinting along the way (like you should with a suicide):
10 jump squats
20 merkins
30 monkey humpers
40 leg raisers

Reverse suicide and back down the escalator:
40 leg raises
30 monkey humpers
20 merkins
10 jump squats

Indian Run to Sunlake
Mucho Chesto
Bruce Lee
30x Lunges (each leg)

Indian Run back to b-ball courts

11s @ b-ball courts, lining up on baseline Burpees and Squats Start with 10 burpees and 1 squat All-in-all, 55 burpees and 55 squats

Slowsy to mail boxes
30 dips
30 irkins

Grand finale:
Wind sprints (3 sets down and back)

COT:
Continued prayers for @Endo, his M and entire family as they continue to battle through tough times.

Prayers for all men who might have something on their mind and maybe not sharing.

Glad to see @NotoriusNYC out both days this week and hope that knee continues to heal quickly.

I also appreciate him reminding me how ‘pudgy’ I was when I first started working out with these F3 men over a year ago. In a matter of 90 days (or less) I was able to lose over 15 lbs going from about 182 to 165 (my ‘playing weight’). My first beatdown in November 2018 was actually one I remember pretty vividly and Notorius was on Q that day.

This also made me reflect a little and realize what a great group of men we have and how fortunate we all are; quite frankly it’s filled a large competitive void and allowed me to adapt in a new city sooner that I likely would have otherwise.

It’s encouraging to see newer PAX and veterans continue to push themselves each and every day. Great job @Sanka continuing to post, push yourself and for stepping up to VQ on Saturday. Everyone be there!

Many PAX signed up for GoRuck Tampa Star Course (26.2 miler) in Feb – I believe 6 so far. Let’s see if we can get two full teams.

Ugly Sweater Party coming up Sat, 12/22. This will undoubtedly be a good time.