I’m not an old fart in my mind, but to 007 (Epoxy’s 12 yr old 2.0) I must be ancient.  When Epoxy mentioned a couple weeks ago…”oh yeah…we love the speed ladders.  My son does them in gym class all the time,” I decided we had to work this into a Zero Hr.  Well…either I was in the fat kid gym class or our school system has taken it to a whole different level getting speed ladders involved.  I…lets make that we…were about to get schooled.

Warm up

  • SSH x 30
  • Windmill x 25
  • Plank jack x 20
  • Merkins x 15
  • SFAC (Sir Fazio Arm Circles) x 8
  • SFAC Reverse x 8

The Thang

I’m going to get this wrong so I apologize, but this is pretty close to the idea.  3 speed ladder stations with staggered cones following.  Once through the ladder, Pax would make their way through the cones and back to the start.  We would do the drill 3-4 times through and then wait for further instruction.  Listed are the ladder drills with corresponding cone work.

  • 2 Feet in – latteral shuffle
  • Icky shuffle – figure 8’s
  • Karoke – Karoke through cones
  • 2 feet in backwards – back peddle through cones
  • Some exercise that made me dizzy…
  • I blacked out at this point…but there were about 3 more drills that were killer

Once done with the cones, we head over to THE PIT!!!

  • Hasselhoff
  • Sprint back to the start
  • Balls to the wall x 10
  • Carolina Dry docks x 20
  • Hasselhoff
  • Bear crawl back to the start
  • Balls to the wallx 10
  • Carolina dry docks x 20
  • Hasselhoff
  • Sprint back to the start
  • Balls to the wall x 10
  • Carolina dry docks x 10

Done with the pit, we head out into the parking lot, Duck walk between light poles.  Jog back down to the parking lot.


  • Long slow flutter x 25
  • LBC’s x 25
  • Cannonball x 25


  • Excellent, excellent job done by 007 and Epoxy.  Loved the 3 latter stations and we appreciate their efforts
  • It was brisk this morning!  Good weather once we got going though.
  • GoRuck!  You’re in and don’t even know it yet. Talk to Yo-Yo or Utah…unless you want to talk to an adult and in that case talk to Fungo.