04/14/2021 - lair - Ladder of Pain
AO: The Lair
When: 04/14/2021
QIC: Choo Choo
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Guac, Hallmark, Chocolate Chip, Dr. Doolittle, Spartan, Killa, Mater, and me (Choo Choo)
BackBlast:
7 beautiful ladies joined me this morning to burn some Spring Break calories and we were not messing around. I stole/borrowed this workout from another location and it is a BEAST!
The Thang:
Ladder 1:
10 Merkins
20 Monkey Humpers
30 Russian Twists – sets
40 Sumo Squats
50 Jumping Jacks
60 Bicep Curls
Run the stairs to the lightpole, do 10 star jumps, then run back. Start at 60 reps and work back to 10. Run the stairs & do 10 star jumps.
Ladder 2:
10 Burpees
20 Plank Jacks
30 Fire Hydrants while holding bear – Sets (These are NO joke!!)
40 Lunges – Sets
50 Flutter Kicks – Sets
60 Tricep Kickbacks
Run the stairs to the lightpole & do 10 calf raises, then run back. Start at 70 reps and work back to 10. Run the stairs & do 10 calf raises.
We were running out of time & wanted to finish so we changed a few of the sets to totals for Ladder 2 & were able to finish! We circled up, prayed, and got on with our day.
