Climb the Ladder
AO: Badapple
When: 07/07/2023
QIC: Ollie
PAX (13): Avis, Chalupa, Dfib, Dosido, goat, Goose, Ollie, Spider, Sprocket, Tank, The_OG Zima, TheBurn, Thud
Preamble:
Pulled out an old Atlas workout for this one.
Warm-O-Rama:
Quick warmup:
- Michael Phelps
- 12x Weed Pickers
- 12x Hillbillies
- 12x Copperhead Squats
The Thang:
Ladder workout – starting at 1 rep, complete the following exercises with cinderblock:
- Row
- Curl
- Squat
- Lunge (each leg)
- Good Morning
- Overhead Press
- Skull Crusher
Upon completion of round, add a rep (so 2 reps of all exercises, 3 reps, etc) until reaching 15 reps. Then descend the latter (14 reps, 13 reps, etc).
At 6:00 am regardless of where they were on the ladder, PAX started to descend the ladder until time was called at 6:15.
COT:
Glad to see Goose back out here. Prayers for his wife and general prayers for the group and thanks for the opportunity to be out there together.
Naked-Man Moleskin:
Glad to be back after lots of travel.
If you are looking for a challenge, may I recommend the Broken Arrow Skyrace:
https://www.brokenarrowskyrace.com/
If interested, let me know.