Grinder ladder


11 posted to perfect weather at SVU.  Dandilion EH’d a Q switch late Wed., otherwise, this BB would be from him and YHC would have most likely fartsacked this am.          

Warm up:

20 SSH

15 Mountain Climbers

10 Copperhead Squats

20 Merkins

10 Cotton Pickers

LBH Mosey

 

1st Things First – Heart rates

Half PAX hit sprint up little baby hill

Half PAX do Burpees

Repeat-O x3

 

2nd Half Fun – Meat Grinder Ladder

Pull-ups

Box Jumps

Dips

Block Press

Aussie Rows

Burpees

Froggy

Squat Thrusters

Jump Overs

Merkins

Skull Crushers

 

Reps per round: 1, 2, 3, 4, 5, 6, 7

 

1-ish minute Low Plank

 

10 (IC) El DiBlocko’s

 

6MOM

 

30 OYO WWI sit-ups

10 Dr. W’s

 

Reflection:

1 Thessalonians 5:11 “So encourage each other and build each other up, just as you are already doing.”  

Back to back weeks, PAX members have pushed me to turn a fartsack into a post.  Last week while in Chattanooga, I looked at a boring hotel gym.  Until Clark sends me the F3 Chattanooga AO description and challenges me to represent Denver.  So I did, and was proud of myself for doing it.  In fact, I’m still proud of myself a week later [insert ego here].  But the truth is, I should be thankful, and Clark should be proud.  He made it happen, and I’m better for it; physically and mentally.

Fast forward to this week and Dandelion pitches me today’s Q knowing I’d fartsack if given an out.  A Murph on Monday and 2.5 hours of Jiu-Jitsu Tues/Wed., my body is sore and bruised.  Excuses were lined up and ready, but thanks to Dandelion pushing me to Q, I posted.  And glad I did.

Thanks to each of you for being an accountability holder.  If there’s someone you haven’t seen recently, reach out with an email or call (or Slack post).  You’ll be glad you did, and most importantly, they’ll be glad you did.

 

 

Mole Skin:

  • Hill sprint / Burpees are excellent heart-rate setters

  • Mustang has good showing, even w/o Clark (we miss you Clark)  

  • Metro is saved from LIFO, but barely.  Still manages the FO

  • PAX suggestion: start the ladder on 5 next time – noted!!

  • El DeBlocko was not a crowd pleaser

  • Dandelion only speaks to proclaim 30 OYO WWI

  • Puddle has a new truck – and it’s Yuge!

  • Lots of fun this AM, thanks for the opportunity.

  • Good Luck Ruckers – Stay safe out there – especially you Mulligan, no bleeding on my pack!

 

Respectfully Submitted,

Light Bulb