• When: 2020-08-18
  • QIC: Timber
  • The PAX: Harper Valley, Crackhead, Big Load, Abby Wambach, Rico, Cornwallis, Schrute, Mayplant, Abacus, Sacajaweah, Mayhem, Neon, Stats, Skipper, Whaler, Dufresne, Kiffin, Bolt, Weed, Heisenberg, Timber


Full Body Ladder Day

Title Full Body Ladder Day
Date 8/18/2020
Conditions Damp 72 degrees
QIC Timber
PAX Harper Valley, Crackhead, Big Load, Abby Wambach, Rico, Cornwallis, Schrute, Mayplant, Abacus, Sacajaweah, Mayhem, Neon, Stats, Skipper, Whaler, Dufresne, Kiffin, Bolt, Weed, Heisenberg, Timber
 Intro  This tennis court ladder was a recycled one YHC pulled from the file for wet contitions.  Two years ago we did not complete but we it done with a couple minutes to spare this time.  Good progress men and it was an honor to lead!
Disclaimer Given
Jog long way around park to tennis courts
Warm Up Exercise Reps IC or OYO
SSH X 20 IC
Imperial Walker X 15 IC
Cobra Squat X 15 IC
Windmill X 10 IC
The Thang
4 pain stations 10 yards apart:  Complete exersises at stations 1-4 and sprint back to station 1
Round 1-Legs
Station 1 Squat Jumps x 10
Station 2  add Reverse Lunge x 20(single count)
Station 3 add Heel Raises x 30
Station 4 add Monkey Humbers x 40
Round 2-Arms
Station 1 Ranger Merkin x 10
Station 2 add CDD x 20
Station 3 add Wide Merkins x 30
Station 4 add Shoulder Taps x 40(LR=1)
Round 2-Cardio
Station 1 Starburst x 10
Station 2 add Butt Kicks x 20(LR=1)
Station 3 add Mt. Climbers x 30(LR=1)
Station 4 add High Knees x 40(LR=1)
COP Wrap Up
Burpees x 10 OYO
Merkin x 20 OYO
Zeros x 20 OYO
Hand Release Merkin x 10 OYO
Iron Cross x 10 OYO
SSH x 40 IC
Mosey long way back to shovel flag
COT, Count-O-Rama, BOM
Announcements No announcements
Moleskin Great Work!

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