• When: 2018-09-06
  • QIC: Cowbell
  • The PAX: Quack, Ponzi, Hash & Rice, Terrasi, Cheers, Cowbell

Agility Ladder Fun

Weather was a humid 70 something in the gloom this morning.

I figured we might have low numbers due to the BRR, but we still had 6 PAX show up for a creative workout.

Run around field and circle up
30 ssh in cadence
25 ttt IC
20 Imperial walkers IC
15 merkins IC
10 bbsups On your own
5 burpees OYO
Next we ran over to the sidewalk where I had an agility ladder set up (nice find from Lidl while grocery shopping). We started off easy and progressed to harder agility moves. Running in a line and circling back when finished. The goal was to keep moving.
1. Single Foot In Each Square running forward
2. Two Feet In Each Square running forward
3. Lateral Stepping
Two feet in each square
4. Jumping Jack Feet
Two feet jump together in a square, then jump out while moving down the ladder
5. In In Out Out
7. Cross-Overs
One foot crosses front and steps in square; two feet step to the side and then keep repeating, keeping one foot in the square, two feet on the side
8. Icky Shuffle
Two feet step in a square; one foot to the outside
9. Single Foot Hops
Do right, then left
10. Side Shuffle
Inside foot moves in and out of each box while the outside foot is keeping pace with an alternate step
11. Walking Push-ups
In each square as you move laterally down the ladder
Forward in and out
Backward in and out
Lateral in and out
Two foot hop. Out to in to out
Next up was High Intensity Training using the ladder. Each PAX did the ladder, then sprinted to the light pole and back for time. Try to be as fast as possible.
Timed Murkin hop with sprint (hands moving in and out of the ladder)
Waiting Pax does squats.
Recover with some ab exercises.
30 flutter kicks IC
25 American Hammer’s
20 Big boy sit ups OYO
15 Iron Crosses
10 Boat Canoe
Another round of timed ladder work while the resting PAX did squats. Ladder was high knees, two steps per box.
Mosie to shelter. Last HIT was 20 double box jumps OYO