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smoked by old men

Beautiful Morning for a beatdown at the Ranch. YHC forgot to post the weinke. @flattire had no choice but to show up and find out for himself.

Warmup:

ssh

red bull smurf jack

burpee broad jumps

walking lunge

reverse walking lunge

windmills

Frankensteins

The thang:

Happy Jacks – 5 SSH IC followed by 2 Jumk Squats. 8 rounds total.

2 full laps around tennis courts, then 5 rounds of the following:

10 Lungees, 10 Squats, 10 Big Boy Sit Ups, 10 Burpees

another 2 full laps.

Partner up at the basketball court for the patty cake merkin shuffle:

1 patty cake merkin each side then side shuffle over 1 time, repeat sequence down and back at courts.

This one was pretty tough, even @vanellope‘s biceps needed a break or 2.

Indian Run out to Sunlake.

Run to light 1, 20 Leg Raises, run to light 2, 20 Flutters, light 3 20 American Hammers, light 4 20 Dying Cockroaches, light 5 20 Bicycles, light 6 20 LBC. Repeat Bruce Lee sequence back to start.

Time for a little fun.

Pax lined up in lines of 2, each pair were to sprint starting an ending at YHC’s selected landmarks. I think we managed to get in 5-6 good sprints. @YHC looked back a few times, @flattire crushed @vanellope more than once. Those skinny little legs just couldn’t handle hangin with the big boys. Shouldn’t play with fire @vanellope.

Done.

COT: YHC back to work, traffic no bueno but grateful nonetheless

Hopeful that the current rioting and protests can come to a safe end

Prayers as we keep learning and growing as leaders

 

 

 

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