Ladders of Joy

It was 9 PAX it was this day. 72F. Humid as one would expect. Crescent Moon noted.

Warmorama:

Mosey (slow) around the block of the AO with some skipping, karaoke, and butt

kickers ending back at the lower track.

Warm up over now time to hurl

THE THANG

Ladder #1 Burpees/Air Squats/ Run

10 – 1 Descending Burpees with 1 -10 ascending Air Squats – AFTER EACH SET

SPRINT AROUND TRACK AT 75%. Total 55 Burpees, 55 Air Squats, 10 Laps

RECOVER 2 MINUTES

Ladder # 2 Plank and Point/ V ups

10-1 Descending ladder of plank and point with 1-10 Ascending ladder V ups – NO

RUN

RECOVER 2 MINUTES

Ladder # 3 Run/Alternating Jump Lunges

Run from middle of grass field to top of hill (80 yards), vault fence, do 8 ALT JUMP

LUNGES, vault fence and run back to start, Do 7 Alt Jump LUNGES, Run back up vault

and do 6. Descending with completion at 1.

Mosey to Mary

MARY

Lateral Crunches 10 R and 10 L

Hello Dolly x 10

Low Flutter x 10

MOLESKIN:

1. Great turnout for a WEDS at the Coal Train.

2. Truly exceptional work by the PAX. This BB reads simple but it played BIG.

3. Nails owes PAX ONE BURPEE.

4. Very very little chatter today but lots of heavy breathing even with the

recovery time allowed between cycles.

5. Note to self, DO NOT WRITE WOD THAT MAY CAUSE SELF TO FEEL DIZZY.

6. Prayers go out to Skinner’s chillins now headed to become Deacons at WFU and for

healing for Cupid’s MOM.

7. SAT SEPT 6th MARK CALENDARS NOW F3 DADS, SAT 13thONE YEAR ANNIVERSARY CELEBRATION.

B goot

Indy