8 HIMs were present for Saturday morning beat down at the ranch. Started out with an extended warm up of exercises including a 1 mile mosey with optional inner loop ruck meeting back at the base of the hill for event 1.
Warm ups included:
Initial Stretches:
- Hip rotations
- Casey Casums
- Neck rotations
- Ankle rolls
- Worlds greatest stretch
Warm ups:
- Forward arm circles 15 x4 count (&hold)
- Reverse arm circles 15×4 count (&hold)
- Seal claps 15 x4 count (&hold)
- Overhead claps 15 x4 count (&hold)
- Moroccan Night Clubs 15 x4 count (&hold)
- Michael Phelps 15 (OYO)
- Abe Vagodas 15
- Grass Pickers 15
- Toy shoulders 15
- Imperial Walkers 15
- 1 Mile Mosey; or inner loop ruck
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THE HILL: ( 2 rounds); 4 levels
Bear crawl up to level 2,3 and top after starting at base. At each level performed: 1)BURPEES; Level 1 (5), Level 2 (10), Level 3 (15), Top (20’)Mosey back to bottom; plank till six, (Repeat) with : FREDDY MERCURY’s: (second round) Repeat(same routine),
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7 DIAMONDS: Round 1: 7 (Carolina Dry Docks) at each corner of baseball diamond, with mosey or sprint in between, and plank for the six at end of each round. Round 2: 14 squats. Round 3: 21 merkins at each of theRound 4, 28 flutter kicks.
- Returned back to flag for a full round of Mary till 6:30.
- Counta Rama, name a Rama, announcements and prayer requests. Local citizen Steve showed up during announcements and spent time with us during announcements and prayer requests and prayer.
- Afterwards spent time with PAX at q source with a lesson on work, and enjoyed some refreshments with the PAX and special guest Steve who brought some for the group.