AO: THE RANCH
QiC: Ragtop
Date: 08/22/2026
Title: Ropes & Basketball
Number of HIMs: 25
Betty Crocker, Danica, DQ, Flat Tire, French Press, H.A.L., Loves, Nemo, Orange Juice, Pergo, Pippen, Reload, Sakrete, ShamWow, Single Ply, Snuggie, Stroller, Sweet -n -low, Vinyl
Number of FNGs: 1
Name of FNGs: Blizzard
WarmOrama:
Simple stretches followed by Don Quixotes, TTTs, SSHs, Toy Soldiers, Hill Billies, Mosey, Mix Tape: Chumbawamba = Burpee’s, “Drop it like it’s Hot” = Monkey Humpers, Offspring’s Pretty Fly = Pickle Pounders. Approximately 16 Burpee‘s, 32 monkey Humpers, 36 pickle pounders.
Tha Thang:
PAX divided up into three groups
Station 1 — Colossal Ranch Hand
PAX alternated between two multi-movement exercises:
🏛️ Colosseum Merkin — 10 Merkins incorporating shoulder, knee, foot and ankle touches, a Mike Tyson, followed by a finishing squat.
🤠 The Ranch Hand — 6 WWII Sit-Up variations followed by 2 Jackknifes (V-Ups).
🛷 Station 2 — Rope Pull / Farmer Carry
Four sleds with 50-ft ropes. One PAX faced the sled and pulled it toward him hand-over-hand while his partner Farmer Carried two cinderblocks. Odd-man groups added a Lunge Walk and rotated positions.
🏀 Station 3 — Brick City Basketball
Four basketballs.
Make the shot → shoot again.
Miss → sprint around the nearest island, get back in line and try again.
COT:
Danica led us to do some F3 for Ian after workout. Pledge & Prayers