Ladder Fail

Monday, November 19.  Cool, dry, no wind

Disclaimer verbally accepted by all.

Warm -up: IC – SSH, Grass pickers, Side lunge, Abe Vigodas, Merkins, mountain climbers, and calf stretch.

The Thang: Arms and Legs Ladder. Since Thanksgiving is only a few days away, I’ll use an eating metaphor to describe the main workout.  Have you ever bitten off more than you can chew?  Do you remember the effects of having eyes that are bigger than your stomach? If you can relate, then you have some idea of the chaos that ensued this morning. Having envisioned a 0.0 demonstration, I devised a workout with no running.  Four simple sets of a ladder exercise where PAX went back and forth between arm exercises and legs exercises so that the total number of reps always equaled 18.  We didn’t make it through the first progression!  Here was the plan:
Round 1: 17 Chest flys –bear crawl to  — 1 squat. Back and forth between stations, decreasing chest flys and increasing squats.  We began modifying the total count after 4 sets.
Round 2: 9 curls –crab walk to –1 lunge.  We modified the crab walk.
Round 3: 8 back rows  –jog to — 1 calf raise.  That one wasn’t too bad, but we were running out of time.
Round 4: 7 shoulder presses –walk to – 1 Bonnie Blair. A few PAX had to leave for work at this point.

COT – COR, NOR, announcements and prayer requests.

F3 Lehigh Valley