This Is Not A Ladder

  • When:06/25/14
  • QIC: Stagecoach
  • The PAX: Chanel, The Shore, Skywalker, Brown, Semi-Gloss, Fireman Ed, Schnitzel, 49er, Slim Fast, Scratch and Win, Donkey Kong, Frehley’s Comet, Lazyboy, Coal Miner’s Daughter, Floor Slapper, Geraldo, Cottonmouth, Uncle Leo, Sanka, Camacho, Deep Dish, Good Hands, Stagecoach

This Is Not A Ladder

The shovel flag was planted (although most never saw it), and 23 pax started their mid-week workout. Jog one lap around parking lot and one lap around the perimeter of the baseball field.


  • Diamond Burpees x 10 OYO
  • SSH x 25
  • Shore Shoulders x 10 each direction (YHC forgot you’re supposed to squat too)
  • Mountain Climber x 20
  • Plank Walk L/R
  • Walk out merkins x 10 OYO

Mosey over to the bleacher area.

Upper Body Circuit:

  • Round 1: Derkins/Dips/Incline Merkins x 20 each
  • Round 2: Derkins/Dips/Incline Merkins x 15 each
  • Round 3: Derkins/Dips/Incline Merkins x 10 each
  • Round 4: Derkins/Dips/Incline Merkins x 5 each

Jog over to entrance to SCMS and form 2 single file lines. Indian run over to Rosecliff Dr.

The rest of the workout was spent on the Rosecliff hill.

  • Continue running up and down the hill performing the following exercises:
  • Burpees at top; Jump squats at the bottom
  • Switch to flutters at the top; heels to heaven at bottom

Indian run back to SCMS.



  • Hopefully today’s workout offered something for everyone. There was strength training for the 0.0 club and hill running for the thoroughbreds.
  • YHC planted the flag in the middle of the soccer pitch before everyone arrived at the workout. Midway thru COP, I decided to call an audible and direct everyone to Rosecliff instead of the soccer field.
  • The pax were confused at the beginning of the hill work. Keep doing the same count until YHC calls a switch. This is not a ladder exercise.
  • T-claps to everyone. Special shout out to 49er and Slim Fast who were crushing the hill.
  • Semi-gloss managed to keep his shirt on the entire morning. So did Donkey Kong.
  • Speaking of DK, he kept asking for Jack Webb’s and bear crawls. No thank you.
  • Brown, Chanel, Fireman Ed, Semi-Gloss and YHC all loosened up swinging KB iron. Schnitzel stretched properly and watch us.
  • Thanks Skywalker for the send-off.
  • Sound off in the comments if you have any other amusing things to share.


  • 3rd F’s on Wednesday: Aftermath (Piper Glen Starbucks at 6:30) and Threshold (Southpark Bojangles at noon)
  • F3 Dads – Launched this past Saturday with 100 participants. It will run each Saturday the whole summer.
  • Pay attention to the weekly email and/or Twitter in case there are adjusted schedules on July 4th.

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