Tag: Ratchet
RinTinTen!
Landline’s Leg Day
The Scene 61 degrees and perfect
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC
Mosey to Baby Everest
The THANG
11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies
Mosey back to rock pile, choose small to medium rock
Find a place on the wall
Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10
Rinse repeat x 1
Mosey back to AO parking lot
Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2
Finish with Calf raises x 20 IC
MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)
WORD
Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.
Swing from station to station
THE SCENE:50 degrees and clear!
F3 Welcome & Disclaimer
Warm-O-Rama
Mosey to Outhouse
10x Around the Worlds
10x Figure 8s
10x Halos
21x Russian Swings
21x American Swings
200 Jump Rope
THE THANG
2 Rounds of 5 Stations (1 PAX at ea station; all move forward after ea round)
20x Single Arm Swings (10 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Goblet Squats
Lunge walk to #shovelflag, sprint back
10x Single Arm Clean and Press (5 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Good Mornings (straight-leg deadlift)
Sumo Squat to #shovelflag, sprint back
10x Renegade Merkins w/ kettlebell (Merkin w/ a row) 5 each side
Bear Crawl to #shovelflag, sprint back
Mosey to Outhouse and back to AO
MARY:
10x Slow Flutter Kick
10x Box Cutters
1 Min Plank Hold
COT
Count-Off
Name-O-Rama
BOM
“Most people give up right before the big break comes—don’t let that person be you.”
MOLESKIN
First real chilly morning of the fall and the bulk of the PAX stayed in the #fartsack #sadclowns
Mini Murph
THE SCENE – 50s and clear
F3 Welcome and Disclaimer
THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees
Mosey to boat parking
Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps
Mosey back to SP
MARY
Abs by Ratchet
COT
Count off and Name-o-Rama
BOM
Sacrifice
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross. Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.