PAX of 9 refused the snooze button and instead DKTP Monday with a brutal pain ladder. A whole lotta reps and a whole lotta running.
Warmarama
- SSH 20X IC
- Mountain Climbers 20X IC
- Windmill 10X IC
- Cotton Picker 10X IC
The Thang
PAX line up at end of parking lot with KB's
Rung 1
- 10 goblet squat presses with KB
- Run to other end of the parking lot and back (approximately 100 – 110 yards one way)
- Move up 2 light poles
Rung 2
- 10 goblet squat presses with KB, 20 jump squats
- Run to other end of the parking lot and back (approximately 70 yards one way)
- Move up 2 light poles
Rung 3
- 10 goblet squat presses with KB, 20 jump squats, 30 Muricans
- Run to other end of the parking lot and back (approximately 50 yards one way)
- Move up 2 light poles
Rung 4
- 10 goblet squat presses with KB, 20 jump squats, 30 Muricans, 40 KB swings
- Run to other end of the parking lot and back (approximately 25 yards one way)
- Move up 2 light poles
Rung 5
- 10 goblet squat presses with KB, 20 jump squats, 30 Muricans, 40 KB swings, 50 jump lunges
- Because we were at the complete other end we decided to run the full length of the parking lot and back
The decension of the ladder called for rep count to be cut in half
Rung 5
- 5 goblet squat presses with KB, 10 jump squats, 15 Muricans, 20 KB swings, 25 jump lunges
- Run to the other end of the parking lot and back
- Move down 2 light poles
Rung 4
- 5 goblet squat presses with KB, 10 jump squats, 15 Muricans, 20 KB swings
- Run to the other end of the parking lot and back
- Move down 2 light poles
Rung 3
- 5 goblet squat presses with KB, 10 jump squats, 15 Muricans
- Run to the other end of the parking lot and back
- Move down 2 light poles
Rung 2
- 5 goblet squat presses with KB, 10 jump squats
- Run to the other end of the parking lot and back
- Move down two the starting point
Rung 3
- 5 goblet squat presses with KB
- Because we were back at the starting point we ran the entire length of the parking lot again
Mosey to the center of the parking lot with KB's
- PAX on their six
- Low flutter with KB's overhead 15X IC
- Chest Press with KB 15X IC
- Homer to Marge
- Low Dolly 15X IC
COT
Moleskin
- Thanks Olive for the opportunity to lead – heal up quick, brother!
- Fitness was cared for as we did the following rep totals:
- Goblet squat press – 75
- Jump squats – 120
- Muricans – 135
- KB swings – 120
- Jump lunges – 75
- A lot of bell envy over the 50lb Humbler – a lot of hands on that bell at the end
- Happy to bring it out for anyone to try anytime!
- Jedi and YHC mustered up 2.4 miles prior to the beat down
- Strong work by all this morning, hope the arms heal up soon