SPAM & ChatGPT Invade The Range!

On quite the chilly March morning, YHC and Sir Etch-to-da-Sketch made a visit to The Range (where they do work!). The Q was open and we pulled a little last-minute switcheroo by Etch having signed up for the Q lead the warmup and ya boy (with some AI-generated help) brought the beatdown. Here’s how it all shook out:

DISCLAIMER
PRAYER
COP
1 quick jaunt around the parking lot to warm our legs (not completely warmed as the legs of The Range PAX are quite seasoned).

SSH x30

Merkins x10 IC

Squats x10 IC

Arm Circles – forward, backerds

Seal clasps, overhead

Twerkdogs w/stretching

THE THANG

The Thang was adjusted to include either another quick jaunt around the parking lot or tackling Ranger Hill for the “rest” period.

Circuit 1 (10 minutes):
* 10 cinder block press (hold the cinder block at chest level and press overhead)
* 10 cinder block boat rows (hold the cinder block at chest level and row to your sides)
* 10 cinder block squats (hold the cinder block at chest level and squat)
* 10 cinder block lunges (hold the cinder block at chest level and lunge forward with one leg)
* Said jaunt or hill run.

Circuit 2 (10 minutes):
* 10 cinder block burpees (start in a standing position, drop to a push-up position, jump back to standing, and jump up)
* 10 cinder block mountain climbers (start in a push-up position, bring one knee to your chest, then switch legs)
* 10 cinder block sit-ups (lie on your back, hold the cinder block above your head and sit up)
* 10 cinder block leg raises (lie on your back, hold the cinder block above your head, and raise your legs to a 90-degree angle)
* Did I mention the jaunt/hill run?

Circuit 3 (10 minutes):
* 10 cinder block press (hold the cinder block at chest level and press overhead)
* 10 cinder block rows (hold the cinder block at chest level and row to your sides)
* 10 cinder block squats (hold the cinder block at chest level and squat)
* 10 cinder block lunges (hold the cinder block at chest level and lunge forward with one leg)
* Yeah…jaunt/hill run with the vengeance!

MARY
Between Etch and YHC, we timed things just perfectly to where Mary did not show her face this morning.
CIRCLE OF TRUST
PRAYER
MOLESKIN
If you prioritize time for your personal growth, whether that be through prayer, self-help, or working out, you have the same 24 hours in a day as everyone else. Making small changes like waking up a little earlier or staying up a little later can help you make the most of that time.
ANNOUNCEMENTS
QvsQ tomorrow! Handsy vs. Gutterball at Ironhorse