FNG-1 =LB
4 made it out for a ladder beatdown at DUMC…
Warm-up
1 X SSH IC
10 X Cotton Pickers IC
10 X Windmill IC
10 X Toy Soldiers IC
10 X Mountain Climbers IC
5 X Mericans IC
Mosey to DUMC
The Thang
Pick a paver and circle up. Up the ladder, the ‘Run lap’ was ~100 yards.
10 X Curls IC
Run lap
10 X Scorpion Dry Docks IC
Run lap
10 X Scorpion Dry Docks IC
10 X Squat w/Paver IC
Run lap
10 X Curls IC
10 X Scorpion Dry Docks IC
10 X Squat w/Paver IC
10 X Mericans IC
Run lap
10 X Scorpion Dry Docks IC
10 X Squat w/Paver IC
10 X Mericans IC
10 X Skull Crushers IC
Run lap
10 X Curls IC
10 X Scorpion Dry Docks IC
10 X Squat w/Paver IC
10 X Mericans IC
10 X Skull Crushers IC
10 X Press w/Low Flutter
Run lap
Down the ladder!
10 X Curls IC
10 X Scorpion Dry Docks IC
10 X Squat w/Paver IC
10 X Mericans IC
10 X Skull Crushers IC
Run lap
10 X Curls IC
10 X Scorpion Dry Docks IC
10 X Squat w/Paver IC
10 X Mericans IC
Run lap
10 X Curls IC
10 X Scorpion Dry Docks IC
10 X Squat w/Paver IC
Run lap
10 X Curls IC
10 X Scorpion Dry Docks IC
Run lap
10 X Curls IC
One last hot lap for good measure!
Mary
Back to The Green for Extended Mary
LBC
Box Cutter
WWII
Low Flutter/High Flutter
Freddie Mercury’s
J-Lo
W
Recover, Recover
Moleskin
– Slight modification to previous ladder workout but well worth it (no burpees)
– Safe travels to LB as he heads back home to Delaware
– Prayer’s for Scrum’s father and his family
– Thanks for the push, small crew but we made the most of it!
Fescue