05/04/2024 - Ranch - May the Dealer Choose

It was a chilling damp morning, just perfect for a beatdown. The core principles were delivered and the disclaimer was accepted by all.

Warm-a- Rama

• Reach for the stars, 5/side, OYO
• Neck rolls, 5/side, OYO
• Trunk rolls, 5/side, OYO
• Imperial walkers, IC, 10
• Hill Billie’s, IC, 10
• Squats, IC, 10
• Front lunges, IC, 10
• Peter Parker, IC, 10
• Shoulder Taps, IC, 10
• Merkins, IC, 10
• Mountain climbers, IC, 10
• SSH, IC, 15
• Mosey to the stage

The Thang

• The Stage (grab a coupon)
  • Man makers, 5, OYO
  • Curl presses, 10, OYO
  • Rows, 10/side, OYO
  • Coupon swings, 15, OYO
  • Goblet squats, 20, OYO
  • Repeat
  • Farmers carry down and back across the grass.
  • Peoples chair, 10 count per PAX
  • Mosey to the bottom of the hill
• The Hill
  • Bear crawl up the hill performing merkins at each level.
    • Level one = 5, Level two = 10, Level three = 15
  • Mosey back to the stage
• The Stage
  • BTTW, 10 count per PAX
  • Mosey to the pavilion
• The Pavilion
  • Table walks down and back
  • Step Ups, OYO, 10/side
  • Incline merkins, IC, 10
  • Dips, IC, 15
  • Gas Pumpers, IC, 15
  • Table lift & hold with a partner, 60 seconds
  • Breakdancing Merkins, IC, 8
  • Mosey to invisible flag
• The Parking Lot
  • Round of Mary, half core and half stretching.

Ended with COT