5 PAX posted for a hot and humid sweatfest here at The Ranch.  As the IPC has officially ended for this year YHC felt the need to bring a new challenge to the men…the AYG (all you got)…Quick disclaimer would serve as the only warm up received today and we were off…

  • SSH  –  X20  –  IC
  • CIRCLE BURP  –  5 ROUNDS  –  1 PER ROUND
  • CIRCLE MERK  –  5 ROUNDS INCREASING 1 TO 5
  • SPRINT AYG AROUND MAILBOXES AND BACK
  • SALUTE PLANKS  –  X10  –  IC
  • SPRINT AYG AROUND MAILBOXES AND BACK
  • MOUNTAIN CLIMBERS  –  X10  –  IC
  • SPRINT AYG AROUND MAILBOXES AND BACK
  • PLANK JACKS  –  X10  –  IC
  • SPRINT AYG AROUND MAILBOXES AND BACK
  • GROINERS  –  X10  –  IC
  • SPRINT AYG AROUND MAILBOXES AND BACK
  • WEB CRAWLERS  –  X10  –  IC

Quick 10 count for water and we were off to the Sunlake Round-a-bout for:

  • CIRCLE MERKINS  –  X5, X10, X15, X20, X25
  • IN BETWEEN EACH SET SPRINT AYG AROUND CIRCLE RETURNING TO ORIGINAL LINE
  • CIRCLE SQUATS  –  X5, X10, X15, X20, X25
  • IN BETWEEN EACH SET SPRINT AYG AROUND CIRCLE RETURNING TO ORIGINAL LINE

Another 10 count while all PAX gather for a mosey to Sunlake Blvd for:

  • BROAD JUMP BURPEES  –  1 POLE
  • SPRINT AYG  –  1 POLE
  • SLOWSY  –  1 POLE
  • RINSE AND REPEAT SPRINT/SLOWSY  –  X4
  • BRUCE LEE  –  X1 SET  –  OYO

Indian run back to courts for some “he hates me, he hates me not”.  Hold plank while each PAX takes a turn at their favorite and least favorite beatdown exercises for all to perform:

  • HE HATES ME NOT –  NO-SEE-UM  –  SHOULDER TAPS  –  X10  –  IC
  • HE HATES ME  –  VANELLOPE  –  MERKINS  –  X10  –  OYO
  • HE HATES ME NOT  –  ENDO  –  BALLS TO THE WALL  –  X10 COUNT EACH
  • HE HATES ME  –  DBA  –  BURPEES  –  X10  –  OYO
  • HE HATES ME NOT  –  APNEA  –  MOUNTAIN CLIMBERS  –  X10  –  IC
  • HE HATES ME  –  NO-SEE-UM  –  BONNIE BLAIRS  –  X10  –  IC
  • HE HATES ME NOT  –  VANELLOPE  –  SQUATS  –  X10  –  OYO
  • HE HATES ME  –  ENDO  –  CRAB WALKS  –  MID COURT TO THE END AND REVERSE BACK
  • HE HATES ME NOT  –  DBA  –  BIG BOY SITUPS  –  X10  –  OYO
  • HE HATES ME  –  APNEA  –  6 IN STRAIGHT LEG HOLD CRUNCHES  –  X10  –  OYO

FINISHED  –  Savasana time!!!

 

COT

  • Prayers for the family of Vanellope’s co-worker
  • Blessings for Apnea and M at their appt today
  • Prayers for YHC’s sniffer
  • Players for all those DR or unable to make it that they find their way back to us safely

MOLESKIN

  • Sort of a somber mood today with the end of the IPC and the soreness that we all are experiencing, however the HIM pushed themselves hard and we are all better for it.  Alot of AYG was requested today and alot of AYG was given at every moment.  Proud of these men pushing themselves through the pain.
  • KRISPY KREME sale for No-See-Um fundraiser this Sat…$10 a dozen (@Haka already said he will take 3).
  • Check Slack for another 3rd F we have in the works for Sat as well.