Climbing the ladder

Climbing the ladder

10 Pax were assembled on this spring break Thursday to climb a kettle bell ladder.

The Thang:

SSH x 20, 10 two handed swings OYO

IW x 20, 10 two handed swings OYO

Prying squat, Halos x 5

Ladder routine:  This was intended to work one side then the other.  increasing then decreasing reps.  Rep count by set was 5, 7, 10, 7, and 5.

Exercises included: One handed swing, One handed high pulls, One handed snatch, one handed Clean & Press, and goblet squat

Pax took a break and walked to the first tree, lined up and moved their bells to the lockout position overhead and walked to the second tree.  Rinse/repeat other side side and back to the circle.

Second set of the Ladder routine:  included Lawn Mowers, Good Morning, Lunge

Time for some mary Leuganis x 15, Freddie Mercury x 10, Flutter press x 10, Russian twist x 10

Back on our feet for some Curls and tricep extensions, using the same 5, 7, and 10 rep counts.

The Moleskine:

As a Q with less experience it’s always hard to judge time when building a workout and way to easy to get over ambitious.  Such was the case today for this Q.  The original workout was supposed to be 5, 10, 15, 10, and 5 reps (up and down the ladder).  When we started with the first set YHC realized it was probably a bit much and an audible was called and the reps were moved down to 5, 7, and 10.  Pretty sure most of the PAX only did the 5, 7, and 10 climb up the ladder and decided not to climb down or they threw themselves on the ground in submission.  YHC was definitely winded and worked by the first climb.

Our weights today were an inspiration for Freedom’s takeout, who reminded us of the biggest weight ever born by one man as we head into this weekend.

Announcements:

F3 Dads Camping trip.  See Slack for more details.  Date and Location: 04/29/17 Anne Springs Greenway

Brolympics: 04/22/17, it will be a lot of running, some weights, burpees, and their might be a kettlebell event.  Check the pre-blast for more details.