Slackblast:

Slackblast:
Black Diamond Month at The Ranch - Week 3
DATE: 2023-05-25
AO: ao-the-ranch
Q: Spider-Man
PAX: Maximus Poppins Joe Lyons (F3 Long Duck) darkhelmet Saw Dust FITS Rebound Sasquatch, Lighthouse
FNGs: 0
COUNT: 10
WARMUP:
- SSH x50
- Burpees x5
- Imperial Walkers x10
- Merkins x10
- Moroccan Nightclubs x15
- Mosey from the parking lot around the front of the Middle School and then to the parking lot by the football field.

THE THANG:
Ladder workout starting at the entrance to the parking lot:
- 6 Burpees
- Run around the side of the playground and then into the playground to complete 1 pullup.
- Run back to the start for 5 burpees
- Run back to the pullup bars for 2 pullups
-Continue the series until finishing with 6 pullups at the pullup bars

Mosey back to the main parking lot and eventually to the back of YHC's truck to access the hell pavers.

Escalating rectangles:
3 rounds with an exercise for each corner of the rectangle. All exercises are 20 count.

Exercises:
- Curls
- OH Press
- Bentover Rows
- LBC with arms extended with the block overhead

Rectangle (small)
- Start of the far corner of the parking lot closest to the street and picnic tables
- Station 2 is right after first large island of grass separating the sections of the parking lot.
- Station 3 is after crossing the width of the parking lot to the small road
- Station 4 is the last corner of the rectangle down the small road

Rectangle 2 (medium)
- Station 1 is the same start point.
- Station 2 is at end of the full length of the parking lot
- Station 3 is just passed the end of the lot we park in on the small road
- Station 4 is the same last point as the first round

Rectangle 3 (large)
- Station 1 is the same start point
- Station 2 is the same as rectangle 2
- Station 3 is next to road barriers by the kindergarten playground.
- Station 4 is by the main entrance to the elementary school
- Finish at the start

MARY:
Only one minute remaining:
- American Hammer x 15
- Big Boy Situps x10

Thank you Poppins for the opportunity!!