Descending Ladder of pain at Thunderdome

by | May 31, 2016 | Backblasts | 0 comments

Event Date

May 31, 2016

AO

Q

PAX

,

TBC was kind enough to hand the reigns tonight to YHC for my first Thunderdome Q.  Having resisted the urge / habit to lead everyone through some 1600m repeats on the nearby HalfLife track, below is roughly how Thunderdome went down. 

Please Note:  This was the first time I've ever used a Weinke.  For some reason (probably OCD?) I feel compelled to copy this backblast as it was originally typed, then show the audibles, etc.

Unload all the heavy stuff.

Quick Disclaimer  Nope, it was just Ramrod and YHC at this point!

WARM-O-RAMA

We did a mosey around the lot with some high knees and butt kickers.

40 quick counts to get us warmed up:

  • SSH x 10 IC
  • IST x 10 IC
  • Soybean farmers x 10 IC
  • Slow Deep Squats x 10 IC  Nope.  Ramrod certainly doesn't need a warm-up!

The Thang:

A descending ladder of pain, switching to different weights as needed to accommodate each exercise.  YHC mostly stuck with a 25# KB.  Ramrod and MoonPie, being younger and stronger as they are, used heavier stuff, including 2 heavier KBs and 3 heavy bags.

  • 39 single count slow deep squats with weight of choice IC  (Aye Ramrod, 39 is indeed an odd number to start with…made sense if we had done a proper warm-up!)
  • 19 front shoulder press IC
  • 37 jump-over something (whatever happened to be close by.  And MoonPie joined us around here)
  • 18 chest press IC
  • 35 meter lunge walk with weight
  • 17 Scorpion Dry Docks IC
  • 33 jump squats
  • 16 Mericans IC HOLD for:
  • 31 second plank
  • 15 skull crushers IC
  • 29 JLOs IC
  • 14 dips IC on the steps  Sorry, skipped this
  • 27 low flutters IC
  • 13 curls IC HOLD for:
  • 25 second hold curl position

Line up all the weights in descending weight order, about 3 feet apart.  The youngest PAX starts with the heaviest weight and squat presses it, moving to the next weight, then the second youngest PAX.  So that meant Ramrod, MoonPie, then YHC. 

There were a total of 6 weights ranging from 60 (or 80?) to 25 pounds.  (Meant to include the four 44# tires here, but either forgot or realized they were wet)

REPEATO

Then we still had time for:

  • 12 Mericans IC HOLD for:
  • 23 second plank HOLD AGAIN for:
  • 22 JLOs IC More like 11 IC
  • 21s:7 Low, 7 High, then 7 Full curls  Nope, too smoked!
  • 10 burpees
  • REPEATO, 10 more burpees (Hells no!  Needed a lap around track here to let the upper body recover.)
  • 19 Shoulder Touch Mericans IC x 15  (Yeah, looked better on paper, ha!)
  • 9 front shoulder press IC x 7
  • 17 skull crushers OYO x 13
  • 16 Mason Twists with weights IC x 12
  • 15 low flutters with weights IC  (Saved for later)

Zamporini-style carry the heavy tires back to their hiding place in the woods.  (If more PAX than tires, carry other stuff with them)

If you had a tire, bear crawl back.  If you were carrying something other than a tire, Zamporini carry back.  (Ok so didn't know how many would show up.  There were 3 of us, and 4 tires.  We bear crawled a good ways, then did some Quadraphilia.)

Smoked myself, so we ran one speedy mosey lap around the parking lot to get our heart rates up again.

MARY

  • Plank, Right Arm Up, Left Arm Up, JLOs x 15 IC.  HOLD for:
  • Shoulder touch Mericans x 15 IC  Nope!
  • Low flutters x 35 IC x 25  (PAX participation was low at this point anyway!)

Recover, recover. We covered 1.03 miles somehow, which is about .5 miles farther than intended, but scrawny guys have to be scrawny.  Garmin link below:

https://connect.garmin.com/modern/activity/1193149579

Moleskin:

  1. MoonPie sounds in for The Bear.  Which PAX will kindly pick him up?  Dude is a beast.
  2. Ramrod, you are ridiculous.  Seriously, look at this workout from last week:  http://www.f3isotope.com/content/pick-a-kettlebell-size-you-want-to-do-150-reps-with.  This was a cake walk in comparison, but hopefully we all worked up a sweat.
  3. YHC is usually the WD at Thunderdome, and that's cool.  These young strong dudes always push me out of my comfort zone.  Aye brothers.
  4. Thank you TBC for the opportunity to lead here.  LOVE this AO you've built here bud.
  5. We had 4 for Bible Study afterwards.  Always great.  As TBC said, it helps keep him anchored and YHC would agree.

Until next time brothers.

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