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.