Monday morning, you could definitely tell winter is around the corner.  Cool weather had the Q thinking I needed to get these boys moving…fast.  In the dark I mistaken our brother Slash for Steroid so when I continued to ask Steroid for a 10 count, no wonder I got weird looks.  Q fail…my apologies. 

After setting up a speed ladder course, I head back down to begin the beatdown.

The Thang

Warm up

  • SSH x 30
  • Moutain Climbers x 25
  • Merkins x 20
  • Windmill x 20

Run to the upper parking lot

  • Left right step ups x 25
  • Mini jump ups (facing right) x 25
  • Mini jump ups (facing left) x 25
  • Derkins x 15

Speed ladder course

Three ladders separated by cones.  Object was to go thru ladder 1, run the cones to ladder 2, thru the cones to ladder three then plank.  If that makes any sense…here’s how it went.

1st time thru

  • Two feet in (facing right) – cones – two feet in (facing left) – cones – two feet in (forward) – plank
  • Once 5 pax get through, sprint to beginning
  • Standard Merkins x 15
  • LBC’s x 25

2nd time through

  • Jigsaw (facing right) – cones – jigsaw (facing left) – cones – alternating jumps – plank
  • sprint to beginning
  • Diamond Merkins x 15
  • Freddie Mercury x 25
  • 6 inch leg hold x 30 count

3rd time through

  • Two feet in (facing forward) – cones – 1 foot in (facing left) – cones – 1 foot in (facing right) – plank
  • sprint to beginning
  • Wide grip merkins x 15
  • Long slow flutters x 25
  • Drydocks x 15

4th time through

  • Two feet in (backwards) – cones – two feet in (facing right) – cones – two feet in (facing left) – plank
  • sprint to beginning
  • standard merkins

Done with the ladder course, run over to the stadium

  • Lebron’s/don’t break your face (prisoner style) facing forward
  • Lebron’s facing left
  • Lebron’s facing right
  • Irkins x 15
  • The Dip x 20
  • Lebron’s facing forward
  • Lebron’s facing left
  • Lebron’s facing right
  • Irkins x 15
  • Dips x 20
  • Depth jumps x 20

Run down to the bottom parking lot

  • Bobby Petrino’s up the hill, flapjack with partner
  • Plank hold COT 10 count  
  • Bobby Petrino up the hill, flapjack with partner
  • Putin/Sarkozy COT 5 count

FINISH!

 COT

  • Prayers and thougts go out to Enron, KD, and Slash’s friends who are dealing with various illnesses
  • **High Fidelity is moving to Tuesdays (same time, same place) beginning 11/12
  • USMC Mud run…do it!
  • Raleigh GoRuck…do it!

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