300s at the Ranch

I'm a little late getting this posted so I don't recall all the finer conversation points and stimulating discussion points we went shared. But I'm still within the 7 day back-blast window!

Mosey to back of school for pretty standard warm-up. SSHs, Hillbilly Walkers, Windmills, Mtn Climbers, Peter Parkers, Squats.

Mosey to larger lot for warm-up ladder. On one end Merkins, the other Donkey Kicks. Start with 5 on one end and 20 on the other. Go up and down by 5 each time: 5/20, 10/15, 15/10, 20/5. Each time you pass thru the middle 3 burpees.

Mosey to behind school for walkin BTW. Walk on hands all the way down the wall then Lt Dan walk (lunge, lunge, squat) back to start. Only called this once so we had plenty of time for the 300.

Mosey to front of middle school. It's a semi-scientific fact that 30 reps of anything is right about the point you want to hurl things or insults at the Q. So based on hard science and a plan for not letting Straight-up lap all of us, we started the 300. Pretty simple, 30 reps of 10 exercises. After each exercise run 1/2 lap and wait for PAX. Exercises:

- Single Leg Lunges using bench - 15 each leg

- Scorpion CDDs - 15 each leg up

- Dips using bench

- Jump squats

- Derkins using bench

- Seal Jacks

- Calf raises (30 regular, 30 in, 30 out)

- Flutters

- 10 Box Jumps, 10 Step-ups each leg

- Plank Jacks

Great work by all the PAX. We were able to get through the complete 300 with about 1 minute to spare. All the PAX stayed together and encouraged each other to finish strong. Thanks again Backdraft for the opportunity.

Logging off,
Mainframe