Can I get a little extra ranch???

Great morning to get better.

PAX: Napalm, Captain D (Extra Ranch), Beano, Samsonite, Dockers, Eric (FNG – now known as Useless), T-Bone, Flying Tomato, McFly, and Snake.  

Q: Waldorf

Warm Up

• Lap around the block
• 12 IC arm circles and flapjack
• 12 IC grass getters
• 12 IC windmills
• 30 4 count IC SSH

Mosey to the park for 4 scheduled rounds of: (we only had time for 3 rounds)

• 3 minutes – jump rope – missed you MadBum
• 50 squats
  • round 3 is about the time McFly came off the top rope with “extra ranch”
• 40 sit thrus
• 20 reps – 4 count
  • LBCs
  • Freddie Mercury
  • Long Slow Flutter
  • WW2
• 25 ‘Merkins

Mosey back to the park for some stretching and count off.  

Announcements:  Beer pouring this week, lunch on 7 October, and McFly’s Grandparents in Law could use some help with some yard maintenance on 9 Oct.  All events are listed on the calendar in F3 Sandhills.  

Waldorf prayed us out.  

Good work this morning by all.  It was good to be back out in the gloom to see you guys after C200.  Some are still sore, most are still tired.  Keep getting rest, but don’t be afraid to get those muscles moving again.   

Waldorf