Thursday, September 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Ladder Day at #SOT

3

Three Redwoods posted at #SOT on this lovely April morning. Johnsonville planted a SF, which stood up in a brisk morning breeze. He then took Q and led a workout along these lines:

Mosey a short distance to the grass within the bus loop for a COP:
35x SSH
25x Don Quiote
10x Merkins
10x plank dips

Mosey clockwise around bus loop closer to the school (but not adjacent) for a COP:
15x imperial walkers
15x hillbillies
25x mountain climbers (starting with very slow cadence and increasing to brisk cadence)
20x slow squats

Ladder #1:
curb crawl then 1 merkin
curb crawl back then 2 merkins
curb crawl then 3 merkins
curb crawl back then 4 merkins
curb crawl then 5 merkins
curb crawl back then 4 merkins
curb crawl then 3 merkins
curb crawl back then 2 merkins
curb crawl then 1 merkin
curb crawl back to start

Ladder #2:
run up steep incline around tree and back, then 1 Lt. Dan
run up steep incline around tree and back, then 2 Lt. Dan
run up steep incline around tree and back, then 3 Lt. Dan
run up steep incline around tree and back, then 4 Lt. Dan
run up steep incline around tree and back, then 5 Lt. Dan
run up steep incline around tree and back, then 4 Lt. Dan
run up steep incline around tree and back, then 3 Lt. Dan
run up steep incline around tree and back, then 2 Lt. Dan
run up steep incline around tree and back, then 1 Lt. Dan
run up steep incline around tree and back to start

Mosey to Basketball Court.

Ladder #3:
crabwalk to half-court then 3 thrusts
feet-first crabwalk back then 6 thrusts
crabwalk to half-court then 9 thrusts
feet-first crabwalk back then 12 thrusts
crabwalk to half-court then 15 thrusts
feet-first crabwalk back to start

Ladder #4:
lunge walk to half-court then 1 burpee
lunge walk back then 2 burpees
lunge walk to half-court then 3 burpees
lunge walk back then 4 burpees
lunge walk to half-court then 5 burpees
lunge walk back then 4 burpees
lunge walk to half-court then 3 burpees
lunge walk back then 2 burpees
lunge walk to half-court then 1 burpee
lunge walk back to start

Ladder #5:
plank walk along lane to free throw line then 5 LBCs
plank walk (opposite direction) along lane back to end line then 10 LBCs
plank walk along lane to free throw line then 15 LBCs
plank walk (opposite direction) along lane back to end line then 20 LBCs
plank walk along lane to free throw line then 25 LBCs
plank walk (opposite direction) along lane back to end line then 20 LBCs
plank walk along lane to free throw line then 15 LBCs
plank walk (opposite direction) along lane back to end line then 10 LBCs
plank walk along lane to free throw line then 5 LBCs
plank walk (opposite direction) along lane back to end line.

COP on basketball court:
10x single leg Alabama prom dates (right)
10x single leg Alabama prom dates (left)
10x LBCs
20x regular Alabama prom dates

COT

Moleskin:

There was very little running at #SOT this morning. YHC usually does not roll that way, but I think it turned out well.

The numbers were low at SOT this morning, but this PAX attacked this ladders sequence in way that would have chased away all but the hardiest.

For the most part, Rosie finished each ladder first, but we were breathing down Rosie’s neck to make sure he got his money’s worth.

Great job, Rosie and Wilson!

Announcements: 2nd F at Ellwood Thompon’s tonight. Tomorrow, BT has Q at #45MOM, and HoneyDo has Q at #CircusMaximus. I am not sure who is Qing Friday, but you can count on normal run and cycle workouts. Saturday, Earthworm has Q at #GridIron, and #Swirly has Q at #Dogpile.

— Jville

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