05/18/2022 - amazon - Ladders in the Amazon
AO: Amazon
When: 05/18/2022
QIC: U-Haul
PAX:
Number of Pax: 7
Number of FNGS: 0
Pax Names:
Homegrown, Ledecki, Hammer, Rapid, Ghost Rider, Taquito
BackBlast:
Warmup:
Windmills 10 IC
Cherry Pickers 15 IC
Buttkickers 15
Micheal Phelps
Run to field
That Thang:
Today we did a ladder workout on the turf field. I love this workout because it’s really easy to plan and it is a great beat down. Workout was doing alligator push-ups, squat jumps, dollys, curtsy lunges, sparky crabs, ankle biters, pendulum squats and calf raises in ladder repetitions of 5, 10, 15, 20, 25, 20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 10, 5. We climbed the ladder by adding a new exercise to the existing ones. In between each set we ran to the red line and back . Once we made it to 40, we started taking off the highest numbered exercise for every set until we had worked our way back down to just 5 squat jumps. We didn’t make it all the way back down the ladder but went as far down as we could within time.
5 alligator pushups
10 squat jumps
15 Dollys – legs 6” from ground, keep legs parallel to ground, separate and come back together
20 curtsy lunges
25 sparky crabs
30 ankle biters
35 pendulum squats
40 calf raises
Baby Shark song: Hold left side plank, hold right side plank , Scissor Legs, Boat canoes, Bicycles, LBC’s , Flutter Kicks, Peter parkers, Russian Twist Jazz Hands
Nameorama, announcements, COT
“It always helps to have people we love beside us when we have difficult things in life.” Mr. Rogers
“You don’t have to be great to start but you have to start to be great.”
