Light showing at the ranch today with many PAX traveling for the holidays but the 3 that showed were in for a treat.

Brief disclaimer and then for a little warm up at the courts.

SSH x 20 IC

Baby Arm Circles x 10 IC

Frankensteins x 10 IC

Squats x 10 IC

Merkins x 10 oyo

Short mosey around the tennis courts and to the dock

3 rounds

urkins x 10

step-ups x 20

dying cockroaches x 30

off for a journey around the lake.  This was Geek Squads maiden journey around the little pond.

5 stops around the lake for 2 rounds of the following:

10 Merkins

20 Squats

30 Dips (at 2 locations)

40 dying cockroaches

Finished up at the playground for 10 rounds of “on the minute”

10 pull-ups

50 dying cockroaches

 

ayg back to the courts to finaih up right at 830

Totals

Dying cockroaches 750

pull-ups 50

Mosey 2 miles

 

COT

prayers for all those traveling this weekend

prayers for those lost the past year

For the men of F3 to be great leaders for our families