Morning Call, Extended Cut

by | Feb 16, 2021 | Back Blasts

QIC: Miley

PAX: Apnea, Baywatch, Belding, Big Papi, Cheesehead, Hooker, Dillio, Flat Tire, Grouper, Hitchhiker, No-See-Um, Smoggy, Urkel, Waterboy, Vanilla Ice, Mole, Splinter

Beautiful morning at The Ranch with 18 eager PAX ready to get that morning down-painment in. Clock struck 5:30, disclaimer given, and straight to work.

Mosey around dog park and back around to the tennis courts.

Warm up:

Windmill x 10 IC

Tappity Tap Taps x 10 IC

Imperial Walkers x 10 IC

Plank Jacks x 10 IC

Hold Plank x 10 IC

Mountain Climbers x 10 IC

Hold Plank x 10 IC

Merkins x 10 IC

Hold Plank x 10 IC

Salute Plank x 10 IC

Plenty of moaning and groaning once all the plank work was completed

 

Partner up for some Dora 1,2,3

One partner does exercise while other does a lap around tennis courts, flapjack and continue reps.

100 derkins, 200 monkey humpers, 300 flutter kicks (easy way)

 

Mosey to basketball courts for a quick sip, then to the triangle walkway by the docks.

PAX complete a set of exercises, then make a lap around the triangle:

Bear crawl up first leg up hill, side shuffle next leg (switch direction halfway), AYG sprint on last leg

Round 1: Burpees x 10

Round 2: Star Jumps x 20

Round 3: Jump Squats x 30

Mosey to playground.

 

Morning Call… Extended Cut

PAX circle up around the playground and get in merkin position. Each PAX does 5 pull ups while all others do 5 merkins. All felt the burn as we worked through all 18 PAX. Good thing the plank warm-up had all arms primed and ready.

Mosey back to courts for a strong finish

Circle-Burp and Donkey Show

5-ish rounds of each brought us to 6:15. Great work by all.

 

COT:

Prayers for all that are struggling with illness – particularly Belding and Baywatch’s friends.

Prayers for the family mentioned by No-See-Um. Stay tuned for ways to give.

Welcome Mole!

Splinter will be holding his quarterly “Fun Run 5k” on March 6th. It’s a great event that I’ve gone to every time with my family. All ages are welcome, and Splinter has medals for everyone that completes it. This time he will have separate categories for male/female ruck, kids best time, etc. I’ll post more info as it gets closer. Held at J. Ben Harrill Rec Center in Holiday.