AO: THE RANCH
QiC: Orange Juice
Date: 08/12/2025
Title: Ladder Routines
Number of HIMs: 14
Carlton, Dorothy, Finch, Loves, Mr. Miyagi, Orange Juice, OSHA, Pergo, Sakrete, ShamWow, Sweet -n -low, Tin Cup, Vinyl, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– Michael Phelps
-Hamstring Stretch
-Plank with 3 rounds of around the world merkins
-5 penalty burpees for late PAX
-Little baby arm circles
-Raise the roof
-Calf stretch
-Mosey to pick up Cindy
Tha Thang:
Merkin/Squat Ladder Routine:
Start with 15 squats, run approx 50 yards and don14 merkins. Run back to do 13 squats, then 12 merkins. Proceed to 11 squats and 10 merkins and so on until you end with 1 squat.
Rifle carry ladder routine:
-10 tricept ext
-rifle carry 50 yards
-10 tricept ext, 10 OHP
-rifle carry 50 yards
-10 tricept ext, 10 OHP, 10 calf raise
-rifle carry 50 yards
-10 tricept ext, 10 OHP, 10 calf raise, 10 squat
-rifle carry 50 yards
-10 tricept ext, 10 OHP, 10 calf raise, 10 squat, 10 curl
-rifle carry 50 yards
Instead of the traditional “ladder” format, we started with curl from here and dropped tricept ext, then OHP before terminating the ladder routine because of time.
Rifle carried Cindy 100+ yards to put her away.
A different PAX led each exercise and we completed 5 horn burpees
COT:
Plan to attend the 10 year event on November 8th. Let me know if you are willing to share a testimony.
Every man knows at least 1 other man that needs to be unlocked. Reach out to someone and share your F3 experience.
Continued Prayers for DQ’s son Robby and all other PAX sick or injured.