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! |
- 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