The BackBlast:

YHC lead a Dude Ranch “Vacation” beatdown featuring two newly invented exercises and a few old favorites.  The theme for this workout was the stages of a dude ranch vacation.  First we loaded our bags, then took off, flew to the ranch (did some copperhead squats in-between, because you have to sit in the seat on the plane of-course), enjoyed some time on the range, then sadly had to fly back home. 

The Disclaimer:

F3 – Fitness, Fellowship, and Faith … Not a Professional; Do any, all, or modify.  Must be all-male; outdoor and free, peer led, and rotational.

Warm-up:

Dude Ranch “Vacation” Beatdown:

Loading the Bags…

Laying Couponerpillar:

PAX lay on backs passing coupon from PAX to PAX over the chest to the left.  When the PAX hands off the coupon they raise and move to the last position in line until reaching the end of the parking lot.  This moved really quick with everyone lifting pretty close to the same time.  May incorporate a press into this to slow things down a bit so that PAX have a chance to rise and set in succession.

Standing Pressing Couponerpillar:

PAX lift coupon left position, do a shoulder press, then place the coupon on the right position (the next PAX does the same).  The PAX then moves to the last position.  Continues until we reach the end of the line.   We did this with all PAX but it was slow moving.  Next time we do this we will try to split into groups of 3 PAX or so.

The Takeoff:

3 sets of suicides (5 spot touch, back touch, 10 spot touch, run through).

The Flight:

Mosey to the other side of the park. Stopping mid-way for 20 Copperhead Squats IC

Out on the Range:

Burpback mountain – One PAX does Burpees while the other moseys up the driveway backwards, then runs back down to 100 (SC between the pair of PAX).

6 MOM:

COT:

Prayers for Lowes’s son Aiden and his MRI results.  Prayers for Butterfly getting his second shot.  Praise for Lowes’s birthday week beatdown marathon.