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.
Mary
- Long slow flutter x 25
- LBC’s x 25
- Cannonball x 25
COT
- 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.
