09/24/2022 - Ranch - Leave No Muscle Behind

AO: Ranch

When: 09/24/2022

PAX:

Number of Pax: 5

Pax Names: Downsize, Drop Box, Long Haul, Open House, Zena,

Number of FNGS: 0

FNG Names:

QIC: Downsize


The BackBlast:

Conditions: 44 degrees, calm, sun barely there at 6:30am. A glorious morning at the Ranch, working out with some cool buds.  Never a dull moment with this crew, between grunting/aching/laughing. Quiz: can you find the hidden Zena in the group shot?

SSAMPL Warm Up – stretches (neck, shoulders, trunk, back), SSH, Abe Vigodas, Merkins, Mountain Climbers, Peter Parkers, Lunges (each side and front)

1 Mile Mosey around the block

The Thang – let’s focus on some core exersizes/muscle groups. Each man gives a 10 count x 5 = 50 ct for each, starting with…

Planks – front, right side, back, left side

Legs (flutter kicks, v-lifts, box cutters, freddie mercuries)

Squats (standard squat, monkey humpers, bonnie blairs)

Arms/Shoulders (diamond merkins, incline merkins, ranger merkins)

Mary – dealer’s choice brought us right up to 7:30

COR, NOR, COT, followed by coffeteria at Panera Bread. All good.

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