Cold morning at the Ranch. 8 Pax showed up ready for a beatdown by none other than the ‘Killer of Men'(YHC). Cones were placed in preparation and flag planted.

 

Warm Up

  • SSH X25 IC
  • Windmill X10 IC
  • Baby Arm Circles X10 (reverse)
  • Burpees X10 OYO
  • Balls to the Wall X10 IC (shoulder press)

Agility drills- about 30 yd distance we performed the following:

  • Carioca X2
  • Side Shuffle X2
  • Back Pedal X2
  • Sprints X4

*At this point lungs were starting to burn, but the Pax had no idea what was up YHC’s sleeve

Suicides- Cones spread out about 10 yds apart. 1 minute straight of suicides with 30 second rest. Continued for 5 Rounds. ( This about wore all the Pax out and not even half way thru the beatdown. But well done by all pushing themselves.)

 

The next group of exercises were stations spread around the dog park.

At each cone YHC had an exercise written along with the reps for each round in descending order:

  • 1 Cone- 30/20/10 Reps  (Wide Merkins)
  • 2 Cone- 20/20/10 Reps  (Dips)
  • 3 Cone- 30/20/10 Reps  (Merkins)
  • 4 Cone- 30/20/10 Reps  (Peter Parkers)
  • 5 Cone- 40/30/20 Reps  (Plank Jacks)
  • 6 Cone- 50/40/30 Reps  (Mountain Climbers)

1st Round- 10 Minutes       /2nd Round 7 Minutes      / 3rd Round 5 Minutes ….continuously with no breaks.

 

SSH for 1 minute until time was up.

 

Finished

 

 

COT:

  • Apnea’s SIL
  • Haka and M’s baby
  • YHC’s friend
  • And all those who could not make it this morning