05/26/2022 - den - Timed Ladders

AO: The Den

When: 05/26/2022

QIC: Partly Cloudy


Number of Pax: 9

Number of FNGS: 1

Pax Names:

Straight Shooter, Aquamarine, Belles, Dr. Doolittle, Hallmark, Wonder Woman, Foster, FNG Jumper


The weather forecast was iffy for today, so I planned a beatdown that would be good in rain.  And then of course, it didn’t rain.  We warmed up with some Ring of Fires:

Arm circles, passing around 5 jumping jacks

Jump Ropes, passing around 2 Star Jumps

Calf Raises, passing around 5 Hallelujahs

Chair, passing around 2 squat jumps

Then we got started on our Timed Ladders.  The first exercise was 30 seconds, the second 40 seconds, the third 50 seconds, and the fourth – the top 60 seconds.  Then we go back down the ladder with 50, 40, 30 seconds.  We did 4 ladders with a lap in between each ladder. Then with the little bit of time remaining, we chose our own path from the four ladders.

Ladder 1: Legs

Lunge Pulse Left, Sumo Squats, Narrow Squats, DeadLifts, Narrow Squats, Sumo Squats, Lunge Pulse Right

Ladder 2: Arms

Side Raises, Tricep Kickbacks, Wide Bicep Curls, Upright Rows, Half Bicep Curls, Tricep Kickbacks, Front Raises

Ladder 3: Abs

Side Bends Left, Raggedy Ann’s, Hillbillies, Halos, Hillbillies, Raggedy Ann’s, Side Bend Right

Ladder 4: All

Jump Squats, Monkey Humpers, Around the Worlds, Weighted Punches, Around the Worlds, Monkey Humpers. Smurf Jacks

We worked right up until 6:15, then snapped a pic, prayed, and named our new fierce FNG Jumper!  Welcome!


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