Brutally hot and humid morning at the ranch this AM for a weekday record 14 PAX at The Ranch.

As the PAX were gathering and the mumble chatter ensued, @Flat Tire noticed our friend @Dillio was making his long-awaited return and appropriately (with excitement in his voice) said ‘Is that the Pickle Guy?’ Welcome back @Dillio!

At 5:30am on the dot, quick disclaimer and the PAX recited the five core principles of F3 and straight to work.

Mosey to round about

SSH IC x 15
Frankenstein IC x 15
Windmill IC x 10
Merkins IC x 10
Mountain Climbers IC x 15

Mosey back toward b-ball courts

Stations of pain, initially set up for 12 stations. YHC quickly called an audible and added two additional backup stations so that all PAX had plenty of room, making 14 stations.

Tabata style with 45 sec of work and 15 sec of rest, rotating clockwise.

Blocks were placed in the middle of the court to provide some flexibility on weight.

Curls w/ ruck weight (30)
Split Jacks
OH Press w/ dumbbell (45)
Flutter kicks

Kettle bell swings
Squats w/Ruck
Slamball
Jump Rope

Upright Rows
Sprints
Dips
Leg Raises

Merkins
Big boy sit-ups

All PAX made it though about 2.5 rounds of the above 14 exercises, getting a nice full body workout.

Slowsy back to main b-ball court to finish with 10 burpees together.

Big shout out to our recent F3 Lutz additions, @Boobie, @Cheesehead and @Rosenbagger for continuing to post and push themselves. Great energy out there today!

COT
Thankful to be surrounded by such a great group of men, pushing each other and making one another better.

Prayers for @Belding and Palm Palm and her recent knee injury.

Prayers for @Boobie and his 2.0’s safety as he looks forward to beginning the football season.

Prayers for @DBA as he continues to recover for injury.

Continued thoughts and prayers for @Vanellope and his family and @Haka as he prepares for a potential move to Bexley.

Looking forward to Week 1 of the iron PAX challenge this weekend!!! @Endo on Q this Saturday. Be there!