AO: THE RANCH
QiC: Ragtop
Date: 05/09/2026
Title: Mountain Climber Suicide Merkin 12’s
Number of HIMs: 14
Danica, Fabuloso, French Press, Nemo, OSHA, Pergo, ShamWow, Single Ply, Stroller, Sweet -n -low, Vanilla Ice, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Quick disclaimer and side bend stretches, torso twists. I trust that everyone had brushed their teeth and put on deodorant this morning, but we payed five Burpee‘s just in case anyone didn’t. Paid five Burpee‘s for the rooster. Paid five Burpee‘s for the PAX that was 30 seconds late.
We hit a few exercises to warm-up: SSHS IC, Don Quixotes IC, Hillbilly Walkers IC, Smurf Jacks IC, Up-Straddle Hops IC, Imperial Squat Walkers IC, Lunges IC, Angle Grinders IC, Sleeping Hillbillies IC, Imperial Sleepers IC, Alt. Single Leg Glute Bridges IC, and lastly Sakrete-Jacks aka Calf-Raise Jacks just so Sakrete would know that we thought about him this morning!
Tha Thang:
PAX lined up two arm-lengths apart on the parking lot stripe grid for a grinder of sprint work and 12s.
Using all 12 parking spaces, we ran suicides back-and-forth across the lot pairing Mountain Climbers IC (MC) and Hand Release Merkins (HRM).
Round 1:
Sprint to Space 12 → 11 Mountain Climbers IC
Sprint back to Space 1 → 1 HRM
Then:
Space 11 → 10 MC IC
Sprint back to Space 2 → 2 HRM
Sprint back to Space 10 → 9 MC IC
Sprint back to Space 3 → 3 HRM
…and so on until meeting in the middle at:
6 Mountain Climbers IC + 6 HRM.
Then we climbed back out the other side:
7 HRM / 5 MC IC
, 8 HRM / 4 MC IC
, 9 HRM / 3 MC IC
, 10 HRM / 2 MC IC
, 11 HRM / 1 MC IC
In hindsight, this one probably deserved some chalk markings on the parking spaces because the transitions got a little confusing in the middle of the chaos. But that’s part of the beauty of F3 — the PAX jumped in, helped keep the count straight, and we grinded through it together as a team. Good reminder that creative workouts are fun, but even the Q sometimes needs the HIMs around him to help make the mission successful.
For dessert, we finished with an extended Mary featuring a few variations of mountain climbers: elbow plank mountain climbers IC, side plank mountain climbers IC, back plank mountain climbers IC, crossbody mountain climbers IC, and hand-to-knee mountain climbers IC. Then we rolled straight into LBCs, Freddie Mercurys, heel touches, American Hammers, leg raises, and windshield wipers. Pergo heard a horn so we did 5 burpees. By the end, it looked like a wet t-shirt contest from all the sweat pouring off the PAX
COT:
Announcements included Saturday’s Convergence at The Foundry — bring a friend — followed by the Men’s Breakfast at 8:00 at Countryside Baptist Church. Pergo also floated the idea of a future pressure-washing service project at the middle school across the street one Saturday… though somewhere along the way my mind may have briefly wandered into imaginings of a bikini car wash.
Danica closed us out with a great prayer, and several PAX gathered afterward for coffee and fellowship at Parker’s.