01/21/2021 - foxtrot - Ladders Galore

AO: Foxtrot

When: 01/21/2021

QIC: Shrinky Dink

PAX:

Number of Pax: 5

Number of FNGS: 0

Pax Names:

Tiny Dancer, Semper Fi, Hallmark, Partly Cloudy, Shrinky Dink


BackBlast:

Knowing it would be a rainy morning, I planned for a more stationary beatdown today. We warmed up with some arm circles, Michael Phelps, TTT in cadence and then got right into the Thang.

The Thang

I couldn’t recall the last time I had Q’d a ladder workout so that seemed like a good idea given the forecast. So I created ladders for arms, legs, and abs, which I now know was a little on the ambitious side! For our newer FiAs who may not know, with a ladder routine, you start at the bottom (lowest reps) and work your way to the top adding one exercise at a time. We started with the arm ladder so we did 10 hallelujahs, then repeated those 10 hallelujahs and added 20 push ups, and then went back to the start for 10 more hallelujahs, 20 more pushups, and then added 30 tricep kickbacks, and so on to the top.

10- hallelujahs

20- push ups

30- tricep kickbacks

40- Moroccan night clubs

50- bicep curls

We then reversed the ladder from the top, going all the way to the bottom each time and then eliminating an exercise each time through. So we did 50 more bicep curls all the way to 10 hallelujahs and then we were done with bicep curls (thank goodness!). So the next time we started with Moroccan Night clubs and went through the list, and then to tricep kickbacks and down, etc.

By the time we finished the ladder our arms were wrecked so then I gave Pax the choice of doing Abs or Legs next. We added a minute of butt kicks to get our heart rate up again and then started the leg ladder:

10- squats

20- standing donkey kicks (sets)

30- hillbillies sets

40- calf raises

50- bear squats

Those 50 bear squats had us mumbling for sure. For time’s sake (and our legs’ sake) we did not repeat the bear squats at the top. When we finished climbing back down the leg ladder, we had enough time to run through the Abs exercises I had picked but went straight through (no ladder):

10- leg lifts

20- bicycle sets

30- Russian twists (singles)

40- cross-legged crunches (20 each side)

50- reverse crunches

This Q may make an appearance at a Saturday beatdown because there would have been time to do the Abs ladder with the extra 15 minutes. Anyway, we prayed for Partly Cloudy’s sister having surgery today, her nephew’s broken arm and her brother-in-law’s sprained ankle (camping trips seem to be dangerous for the boys), and for her beloved fur baby Chewie who had a rough day yesterday. Thanks for joining me ladies!

Pictures:

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