Title inspired by the PAX.

12 PAX for a super foggy gloom beatdown by YHC here at #TheRanch. The weather was in the 50’s, with no air moving at all. YHC was so excited to lead the men, that he forgot that the flag was in his M’s car and not his own. Burpee penalty will be performed prior to next beatdown. We had an FNG today, welcome @Drywall. The disclaimer was given and the men went to work as usual.

** All sound effects from today’s beatdown were provided by: @frisbee aka Wolverine, aka The Walrus. The F3Lutz soundtrack will be released later next year. 🙂

Mosey around dog park/tennis courts.

All IC unless specified otherwise.

  • x15 SSH
  • x15 Imperial Walkers
  • x10 Baby Arm Circles /reverse
  • x10 Sumo Squats OYO
  • x10 Wind Mills
  • x10 Inch Worms OYO

Mosey to Dead End (All PAX enjoyed the early morning reclaimed water sprinkler smell as we ran by it.) – Plank and wait on Six. 

All IC unless specified otherwise.

  • x20 Shoulder Taps
  • Plank 20 sec
  • x20 Mountain Climbers
  • Plank 20 sec
  • x20 Plank Jacks
  • Plank 20 sec
  • x20 J-Lo’s
  • Plank 20 sec

Next up little Crab Walk time.

  • Crab Walk (YHC was corrected on how the crabs actually walk, so YHC obliged) Forward, Side, Backward, Side
  • x20 Crab Cakes IC
  • Crab Walk – Forward, Side, Backward, Side
  • x20 Crab Cakes IC

Mosey towards BB courts. Stop at the large concrete space.

Circle Burp (High Knees, Burpee combo).

  • PAX yells “Down!”, goes down for x1 Burpee while rest of PAX continue to High Knees. At this point, the PAX say it’s too easy. YHC, wait there is more!
  • Round 2, continue High Knees. PAX yells “Down!”, all PAX go down for x2 Burpees. All the way around for 12 PAX total.

Next up, line up for some Indian Bear Crawl. YHC wanted to test this modified Indian Run. Seems to be a hit!

  • All PAX Bear Crawl inline > YHC yells “Stop!”. All PAX start doing Merkins, while the last PAX Bear Crawls to the front of the line > Resume Bear Crawl > Rinse and repeat till everyone has a turn to get to the front.

Slowsy to the Parking Lot.

Ranger Ladder – Using light posts as stops.

  • Start with x5 Burpees
  • Sprint to 1st light: x20 Merkins (Regular, Wide)
  • Sprint to 2nd light: x20 Jump Squats
  • Sprint to 3rd light: x20 Merkins (Regular, Diamond)
  • Sprint to 4th light: x20 Monkey Humpers
  • Sprint to 5th light: x20 Big Boy Sit-ups
  • End with x5 burpees

Turn around and do the same for the second round going back to the starting position.

YHC ended up having a few quick minutes of time, so instead of Mary, we did some sprints to finish off strong. It was something like 5-6 rounds with the last round being a sprint to the BB courts.

Done.

Total Distance: 1.31 mil.

COT

  • Prayers all around for all of the PAX present and missing.
  • Prayers for @apnea and his family.
  • Prayers for @no-see-um and his 2.0.

Moleskin

  • Check Slack for info on the Scout Beatdown on Saturday at Starkey Ranch.
  • Ugly sweater party reminder.