Mix-A-Lot-Ladders
THE SCENE: A cool (by Memphis standards) 65 degree clear morning.
F3 WELCOME & DISCLAIMER: Pax were welcomed and disclaimed – no FNG’s, no Phat Pat (again).
WARM-O-RAMA:
SSH X20
Mummy Hops X 20
Baby Arm Circles X 20 (f&b)
Assorted stretching
THA-THANG:
Pax were separated into two teams to descend the mix a lot ladders. SML supplied a playlist of bangers to keep the intensity up.
Upper Body Ladders
- Merkins: 10 & descending to 1
- Dips: 10 & descending to 1
- Burpees: 10 & descending to 1
Lower Body Ladders
- Jump Squats: 10 & descending to 1
- Double-Leg-Lunges: 10 & descending to 1
- Curbside Calf Raises: 10 & descending to 1
(Switch muscle group at end of each song – ie: when ‘DNA’ by Kendrick Lamar fades out, I switch from the upper body ladder to the lower body ladder until done)
After the ladders were completed, pax participated in an 8 minute ‘First Nation Run’ (fka: Indian Run) in which lead pax carries the speaker and passes it to new lead pax after they change places.
Bear crawl for last 2 minutes.
MARY:
LBC’s X20
Freddie Mercury’s X 20
Iron Cross X 1min
Jane Fondas X 20
COUNT-OFF & NAME-O-RAMA
11 PAX, no FNG’s
CIRCLE OF TRUST/BOM:
1 Cor 9:24-27 – don’t run to finish, run to win (in every area of life: physically, emotionally, spiritually, in fatherhood, husbandry, friendship, etc etc)
MOLESKIN:
Had a near splash at the end from Heart Attack, but ultimately kept it in. Next time, perhaps.
ANNOUNCEMENTS: Black ops Opp Thursday morning at SOS (Poplar/Hollywood in Binghampton) – 5am Handsy beatdown (be advised – coed group of college camp staff is included in this beatdown).
