7 Pax came out in perfect weather for a little work. DISCLAIMERPRAYERCOPSSH- 15 IC LBAC forward-10 IC, reverse- 11IC (I got carried away) Windmill- 15 IC Hillbilly walkers- 15 ICTHE THANG25 Curls 15 Overhead presses 15 Merkins 25 LBCs 25 Squats 25 Flutterkicks R+L=1 Run a soccer track loop Rinse
Tag: Ponzi
Ranger Time Trials (Spring Edition)
12 pax climbed Ranger Hill for a clear, dry 48 degree morning of work. DISCLAIMER PRAYER COP Warm-up was quick with some Through the Tunnel, WMH (left and right), and Shoulder Pretzels. THE THANG From the archives, once again, YHC pulled out last the now established “Ranger Time Trials” timed
4 Corners of Suck
15 PAX overcame the sack and put in some tough work DISCLAIMER PRAYER COP SSH x41 (in cadence) Through the tunnel x 10 Willie Mays Hayes Imperial Walkers x15 Abe Vigota x15 THE THANG Station 1: 25 OHP, 25 Curls – Bear Crawl to Station 2 Station 2: 25 Squats,
Love Your Partner – Ladder of Love
9 PAX gathered for some morning bromance in the brisk 34 degrees. DISCLAIMER PRAYER COP 40 SSH (IC) 30 Imperial Walkers (OYO) 8 Tunnels (IC) Mosey to the track with blocks. THE THANG With your weekly date, or morning-stand in, partner up to conquer the ladder. 50- Squats, block optional
Phase 4 Beatdown
15 PAX gathered for a bromance beatdown by YHC in the warm 27 degree weather. DISCLAIMER PRAYER COP Slaughter Starter – 20 Burpees OYO SSH(IC) – 50 Little baby arm circles(IC) F&R – 16 Through The Tunnel – IC 10 Willie Mays Hayes – 10 count hold to each side.
Second Date: Time to let a little crazy out
It was raining. Everyone got wet. PRAYERCOPMotivator from 10 WMH R/L x8 TTT awkward pause then x3THE THANG 14’s for ❤️ day (Each exercise ends up @ 105)Squats w/ coupon & SSHBench & LBCsOH Press & RowsMerkin & Am.HammersCurls & Freddies In-between exercise pairings 2 laps around the mini-track were
First Date DORA
On the first Range Q of February, the Rangers were greeted with 34*, 89% humidity, 7.9 mph winds to make it feel like 28*. 12 PAX posted to start their Speed Dating CSAUP competition for the first week. DISCLAIMER PRAYER COP Warmup – Mosey on over to the “Speed Chute”
Mini-Convergence for a Mini-Spartan 5K
18 pax, representing three regional AOs, climbed Ranger Hill this morning to rack up some miles for No Excuses November. The weather was perfect for a little running and a few stops for work along the way. DISCLAIMER PRAYER COP A quick review of the modified Ranger Mile course around
Bear Crawls = Surviving and Advancing
12 pax descended on a foggy Range this morning with a 50 degree welcome to mark YHC’s three-year anniversary of coming out for F3. DISCLAIMER PRAYER COP In Moneypenny style, we jumped into a quick indigenous run with the orange medicine ball in tow on a slow mosey toward Freedom
Never Forget 9/11/01
12 PAX showed up at various stages of the morning to embark on a 9/11 tribute Q. Temperatures of 53* had some of the first long sleeve sightings in a while. Lots of good mumble chatter before, during and after were exchanged. DISCLAIMER PRAYER COP Warmup??? Naw we ain’t about