01/21/2023 - grove - Variety Ladders

BackBlast:

Another cold morning but I as grateful it wasn’t raining! A handful of us came together to get this beatdown done! We warmed up with some arm circles, Michael Phelps, stretches, and TTT IC. This beatdown is a modified version of an old one I did about a year ago. Because it was cold, I mixed up the exercises so we had some  arms, abs, legs, and cardio in each round to keep us warm and moving.

The Thang – Turns out I planned accumulating ladders for my rounds rather than a straightforward ladder. So we did 10 of the first exercise, then repeated the first and added the 2nd, then went back and did the 1st and 2nd and added the 3rd, and so on. We only went up the ladder (10-20-30-40-50).Here were my rounds:

Round 1 – 10 Hallelujahs, 20 standing donkey kicks (sets to start and then we made them singles after the third time through), 30 Russian twists (singles), 40 crossbody punches (singles), 50 scissor kicks (singles)

When we finished the round we took a full lap around the cul de sac.

Round 2 – 10 squats (because this was repeated a lot, Pax were encouraged to change up their squats each time), 20 OH press, 30 Hillbillies (sets to start then singles), 40 calf raises (these hurt after that backwards mile on Thursday at the Cub house), 50 alternating front raises (singles).

We ran another lap.

Round 3 – 10 leg lifts, 20 Mtn climber sets (these stayedsets the whole time), 30 tricep kickbacks, 40 skaters (singles), 50 bicep curls.

We ran another lap and then still had some time left. We did Bag of abs, bag of arms, and bag of legs with each Pax picking an exercise and a rep count. Some of the chosen exercises included squat pulses, plank for 30 seconds, cross-legged crunches, LBCs with legs in the air, tricep extensions, and a new arm move from Dr DoLittle that needs to be added to the lexicon – she called it Robots. It was a multi-move arm exercise:

1. start with arms bent at 90 degree angle holding weights in front of you
2. raise arms so elbows are even with shoulders, palms will be facing ground
3. raise hands so you are in goalpost position, arms still at shoulder height
4. Bring elbows together in front of your body
5. raise one hand to straighten that arm and then bring it back down, repeat with other hand
6. bring elbows back out to goal post position
7. Lower hands so palms face the ground and elbows at shoulder height again
8. Bring elbows down to starting position.

I am feeling those already! We finished with COT and NOR and prayed for many things! Thanks for joining me ladies! I so appreciate each of you.