Ladder Up

Ladder Up

The Thang

Jog around the church, stopping occasionally for an exercise

• SSH x20
• IW x20
• MC x20

Circle up in parking lot near the shovel flag.

6×6 ladder

• Merkins for 30 sec
• 15 sec rest
• Merkins for 30 sec, LBCs for 30 sec
• 15 sec rest
• Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec
• 15 sec rest
• Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec
• 15 sec rest
• Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec, Burpees for 30 sec
• 15 sec rest
• Merkins for 30 sec, LBCs for 30 sec, Flutter for 30 sec, Dolly for 30 sec, Burpees for 30 sec, Lunges for 30 sec
• 30 sec rest

Go for a near 1 mile run around the church – stop at Rea/51 intersection, plank and allow pax to regroup. Run to rock pile near baseball fields to pick out a rock.

6×6 ladder with rock

• Plank (on rock) for 30 sec
• 15 sec rest
• Plank (on rock) for 30 sec, Bicep Curls for 30 sec
• 15 sec rest
• Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec
• 15 sec rest
• Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec
• 15 sec rest
• Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec, Tricep Ext for 30 sec
• 15 sec rest
• Plank (on rock) for 30 sec, Bicep Curls for 30 sec, Goblet squats for 30 sec, Overhead press for 30 sec, Tricep Ext for 30 sec, Squat/Clean/Press for 30 sec

Mosey back to shovel flag

Moleskine (notice the useless “e” – Bulldog style)

The weather is getting warmer and we continue to see more pax come out of hibernation to rejoin us in the gloom. Nice to see a few new faces to Anvil as well. Unfortunately none decided to show up and join Champagne for some pre-KB. Next week brother!

YHC was aiming for a workout that would keep us on the move and keep heart rate up…not sure if the heart rate was up there, but I’m pretty confident most felt like their muscles were challenged this morning.

Tried to give the pax some non-professional form advice during some of the ab work… several of the pax quickly noted my poor form! Iron sharpens iron…thanks men!

Great work out there men! Always a pleasure and a privilege to lead you.

Announcements

• Register for F3Golf – check out the website for details
• KB clinic at The Rock on Saturday, led by Byron – 6am