Because one ladder just isn’t enough for the Tomahawk boys, YHC gave ’em 2. Here’s what we did in Gilbert America:
Conditions: 73 degrees, 100% humidity
The Thang:
Disclaimer
BOM
Mosey to blockpile & grab one
Mosey to bus loop
Alternate between these ladders:
Goat Hill Block Ladder
Line up at bottom
Block Swings x 10
Run to cone
Block Swings x 10 – Thrusters x 10
Run to next cone
Block Swings x 10 – Thrusters x 10 – Napalms x 10
Run to next cone
Block Swings x 10 – Thrusters x 10 – Napalms x 10 – Lateral merkins on blocks x 10
Run to next cone
Block Swings x 10 – Thrusters x 10 – Napalms x 10 – Lateral merkins on blocks x 10 -Jump over burpees x 10
Plyo 4-Cone Ladder
Round 1 (at each cone)
Plank Jack Merkins x 5
Round 2
Plank Jack Merkins x 5 – Tuck Jumps x 5
Round 3
Plank Jack Merkins x 5 – Tuck Jumps x 5 – Mt Climbers x 5
Round 4
Plank Jack Merkins x 5 – Tuck Jumps x 5 – Mt Climbers x 5 – Jump Squats x 5
Round 5
Plank Jack Merkins x 5 – Tuck Jumps x 5 – Mt Climbers x 5 – Jump Squats x 5 – Burpees x 5
Back to the flag
COT & BOM
Devo: Candor. Do you have what it takes to tell a hard truth? https://f3nation.com/2018/08/05/candor-q3-8/
Prayer Requests:
-Bonner family
-Asst Football Coach’s girlfriend’s Mom
-Cajun’s Grandmother
-Marriages
Announcements
-8/18 Jailbreak Escape Urban Challenge. Details: https://www.jailbreaklexington.com/jailbreak-escape.html
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party