Ladder at the Hoedown

Written by

Spine

in

Warm Up: Thorough Stretching, Side Straddle Hops, Arm Circles, Circle Arms, Imperial Walkers
—
Mosey to begin our ladder at church parking lot and retrieve coupons.

  • 5 Buprees (+ mosey)
  • 5 Burpees + 10 Merkins (+ mosey)
  • 5 Burpees + 10 Merkins + 15 Squats (+ mosey)
  • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls (+ mosey)
  • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) (+ mosey)
  • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows (+ mosey)
  • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows + 35 LBC’s (+ mosey)
  • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows + 35 LBC’s + 40 Overhead Claps (+ mosey)

Mosey back to base.

  • BearCrabSprints = bear walk halfway across parking lot, switch to crab walk to end, then sprint back
  • Zombie Walk = Lunge across the whole parking lot, sprint back

Circle for Mary:

  • Lunges (20 count)
  • Box Cutters (15 count)
  • WWI’s (10 count)

COT – Shared highs and lows (good fellowship), welcomed new FNG (Data) to the F3 family.

More posts