• When: 2019-08-22
  • QIC: Boo Boo
  • The PAX: Blue Rhino, Wingback, Rumble Strip, Hot-4-Teacher, Rook, New Helmet, Buble, Tumnus, Postal, Tardy, and Boo Boo - Patches and Adluh were there for Stridelite.


Ladder Work at Detention

The men of Detention have been showing up in force lately, for both Stridelite and bootcamps.  What better way to reward them than a tough workout.  Lego said something about burpees being too hard so those had to be incorporated and some ladder workouts lately have been pretty fun so I put something together.  Here’s what we did:

Weather: same as the past 8 months (approximately), 80* at 5 am

Warmup

Mosey around the parking lot, get in some Really High Knees, some backpedaling, some high knees, some backpedaling high knees, and some carioca.

20 SSH IC

20 TTT IC

20 Hillbillies IC

Mosey over to the breezeway for the workout.  PAX were given a choice for tunes – movie soundtrack or a single artist.  Movie soundtrack was the vote so we worked out to the tunes of the greatest movie of all time, Remember the Titans.  The single artist was Lynyrd Skynyrd.  Crank up the tunes and get to work on some ladder work.

The ladder pattern for leg exercises was as follows:

2 of called exercise, 1 six count burpee IC, 4 of called exercise, 2 six count burpees IC, 6 of called exercise, 3 six count burpees IC, 8 of called exercise, 4 six count burpees IC, 10 of called exercise, 5 six count burpees.  Small lap around the parking lot counterclockwise.

 

The ladder pattern for arm exercises was as follows:

2 of called exercise, 1 six count burpee IC, 4 of called exercise, 1 six count burpee IC, 6 of called exercise, 1 six count burpee IC, 8 of called exercise,1 six count burpee IC, 10 of called exercise, 1 six count burpee IC.  Small lap around the parking lot clockwise.

The called exercises were, in order:

Step ups

Incline merkins

Deficit lunges (each leg)

Dips

Box jumps

Decline merkins

Combine the two small loops for a bigger mosey around the parking lot.  End up back at the flag for 5 minutes of Mary, dealer’s choice.

Wingback – 10 iron crosses OYO

Rumble Strip – boat canoe

Cream Cheese – 20 flutter kicks

Hot-4-Teacher – 20 Freddie Mercs, each leg

Done!

Announcements:

Stomp the Swamp this weekend

P200 Detention team, see YHC for info

Prayer Requests:

Buble job interview good results