Santa’s Ladder

Santa’s Ladder

18 of Santa’s helpers assembled in the gloom on Saturday to build Santa a ladder. This was a solid effort and thank goodness Santa’s ladder only had 11 rungs.

The Thang
Aproximately 3/4 mile jog to Jacob’s Pond (pond adjacent to hill where we often do Jacob’s Ladder).

Santa’s Ladder resembles the 12 Days of Christmas as one must step down each rung after adding another one.

Rung 1:
– 1 lap around the pond (~.20 mile)

Rung 2:
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)

Rung 3:
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)

Rung 4:
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)

Rung 5:
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)

Rung 6:
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)

Rung 7:
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)

Rung 8:
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)

Rung 9:
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile) – with lunge walk in corners

Rung 10:
– Run up the hill, 10 Burpees
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)

Here, I gave the pax a choice, we can eliminate Rung 12 and only build an 11 rung ladder but it will be with Jack Webbs or we can go along as planned. Pax chose Jack Webbs for Rung 11.

Rung 11:
– 11 Jack Webbs at bottom of hill
– Run up the hill, 10 Burpees
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)

Partner Up
-Merkin run ~.75 mile back to launch point
– P1: 10 merkins
– P2 Run until P1 catches up, flapjack
Repeato until back at launch point

COT

Moleskin:
– Welcome to new FNG Sam (F3: On Hold). Picked a heck of a week for virgin post and a great efort all the way through. Tclaps to Crab Grass and Grass Stain for bringing him ou. #F3Growing
– This was a solid workout and included close to 3.5 miles of running (not counting trips up and down hill), 88 Burpees and 66 merkins (within Jack Webbs) and another 40 or so merkins in run back to launch point.  Good call on finishing on Rung 11.  By doing so, we avoided 24 more Burpess, another round of Jack Webbs (that was lanned for Rung 12) and Squats.  #qwassmoked
– Not sure what my fascination with the 12 Days/Ladder theme is but it seems to be working out well for the pax.
– Close Merlot Spillage – Frehley’s Comet looked certain to spill merlot after a solid night of holiday festivities prior to Stonehenge #irishcarbomb. Like a true Gamecock, he kept things in check and made it through spill free.

Announcements:
– January 1 F3 Nation convergence at Freedom Park. This year we had over 150 pax, let’s try and hit 200 in 2014.
– January 4 Area 51 convergence at Joe David 5K. See weekly email for details.