AO: THE RANCH
QiC: Ragtop
Date: 08/04/2026
Title: Up & Over
Number of HIMs: 18
Danica, Dipping Dots, Fabuloso, Feathaw8, Fife, Flat Tire, Loves, Oil-Dri, Orange Juice, OSHA, Pergo, Reload, ShamWow, Single Ply, Snuggie, Sweet -n -low, Vinyl
Number of FNGs: 1
Name of FNGs: Fife
WarmOrama:
Today’s warm-up was my experimental laboratory – Calve Raise Jacks, Seal Clap Butt Kicks, Toy Soldiers In Roxbury, Hillbilly Arm Circles, High Knee Chinooks, Cossack Squat Jacks, Speed Bagger Lunges. If one of these catches on nationwide, remember – you saw it at The Ranch first.
Tha Thang:
The Thang – “Up & Over”
* 4 sleds
* Divide evenly among the four sleds (2–5 men per sled depending on attendance).
*Each lane becomes its own mini-team.
Rotation
* One man rope pulls the sled down and harness sprints back.
* Everyone else continuously cycles through Up & Over exercises until the sled returns.
* When the sled gets back, next man immediately takes the sled.
Up & Over Exercises 10 reps each
1. Up & Over OHP
2. Up & Over Jump Squats
3. Up & Over Merkins
4. Up & Over Windshield Wipers
Mary
1. Sleeping Hillbillies
2. Starfish Crunch
3. Heel Touches
4. Hello Dollies
5. Flutter Kicks
6. Mountain Climbers
NameOrama Burpees, Named FNG, 5 Burpees for Rooster, 5 Burpees for Horn
COT:
Iron Pax coming up soon, 🙏& 🇺🇸