4 Pax arrived this morning at The Ranch not expecting what was on the plate, a lot of Mosey. With some Pax DR and most fartsacking the morning beatdown was led as a Group Q, or technically a Co-Q.  The humidity was high but the Pax were ready. Flag was planted and Grouper got the beatdown going.

 

Warm Up:

  • SSH X15 IC
  • Cotton Picker X10 IC
  • Frankensteins X15 IC
  • Mountain Climbers X15 IC
  • Salute Planks X15 IC

Mosey to Sunlake Round a bout

  • 10 Merkins at each line/Lunges to the next line

Indian Run to Sunlake Blvd

  • Mucho Chesto

Mosey South on Sunlake Blvd

  • Escalator: 10 Burpees, 20 Split Jacks, 30 Merkins, 40 Squats (mosey light pole to light pole in between each exercise)

Vanellope’s  turn:

Indian run to the new sub division south on Sunlake Blvd to the Hill of Pain

  • Bear crawl around hill, sprint up and down the hill X2
  • Sprint Up and down the Hill for 2 Minutes

Mosey to Sunlake Blvd and back toward the BB courts with Merkins performed at every other light pole starting at 25 and descending by 5 reps all the way down to 5 reps

Playground

  • Pull Ups or Rows for 30 seconds/ rest for 30 seconds  X4

 

Finished =2.74 Miles

 

Good job guys, today was a good one. Took a lot out of us with all the mosey and the humidity out there. But all Pax pushed through the pain.

 

COT:

  • Apnea, M, and SIL
  • Haka and M
  • Those DR