17 strong came out for a trip up and down some ladders.
Warmup:
-Jog around parking lot, with high knees, butt kickers and side shuffles along the way.
-SSH x20
-Imperial storm troopers x15
-Mountain climbers x20
-Windmill x15
The thang:
JACK WEBS:
1 merkin, 2 air presses
2 merkins, 4 air presses
3 merkins, 6 air presses
4 merkins, 8 air presses
5 merkins, 10 air presses
Parking line suicides:
Set 1:
Run to 1st line, 1 180* jump squat, run back
Run to 2nd line, 2 180* jump squats, run back
Run to 3rd line, 3 180* jump squats, run back
Run to 4th line, 4 180* jump squats, run back
Run to 5th line, 5 180* jump squats, run back
Set 2:
Run to 1st line, 1 merkin, run back
Run to 2nd line, 2 merkins, run back
Run to 3rd line, 3 merkins, run back
Run to 4th line, 4 merkins, run back
Run to 5th line, 5 merkins, run back
INDIAN RUN – long loop around the parking lot to the hill:
Hill ladder:
Bottom: 1 burpee, run up to Top: 1 180* jump squat, run back down
Bottom: 2 burpees, run up to Top: 2 180* jump squats, run back down
Bottom: 3 burpees, run up to Top: 3 180* jump squats, run back down
Bottom: 4 burpees, run up to Top: 4 180* jump squats, run back down
Bottom: 5 burpees, run up to Top: 5 180* jump squats, run back down
…REVERSE EVERYTHING…
Hill ladder:
Bottom: 5 burpees, run up to Top: 5 180* jump squats, run back down
Bottom: 4 burpees, run up to Top: 4 180* jump squats, run back down
Bottom: 3 burpees, run up to Top: 3 180* jump squats, run back down
Bottom: 2 burpees, run up to Top: 2 180* jump squats, run back down
Bottom: 1 burpee, run up to Top: 1 180* jump squat, run back down
Indian Run – loop back around parking lot to the curbs:
Parking line suicides:
Run to 5th line, 5 180* jump squats, run back
Run to 4th line, 4 180* jump squats, run back
Run to 3rd line, 3 180* jump squats, run back
Run to 2nd line, 2 180* jump squats, run back
Run to 1st line, 1 180* jump squat, run back
JACK WEBS:
5 merkins, 10 air presses
4 merkins, 8 air presses
3 merkins, 6 air presses
2 merkins, 4 air presses
1 merkin, 2 air presses
Run back around parking lot for:
MARY:
LBCs x30
Freddy Mercury x25
Mason twist x20
Crunchy frog x15
Low dolly x10
Moleskin:
1. Got some laughs out there today…between the mumble chatter and similar exercises to last week, you guys are funny.
2. Tclaps to our newest FNG, Nick Sackinger, aka “Sock Monkey.” Welcome. Strong work out there…looking forward to seeing you out there again.
3. Sound off if I missed anyone…we counted 18 in the circle but only wrote down 17. There was some funny business going on in one section of the circle, so I think the counting got thrown off.
4. Praise the Lord, college football season is finally here.
Nice lead @Sundial! Plus… a very timely SwamiFriendly finish #MGotToGoToWork.
Welcome out @SockMonkey! Way to push through things this morning.
I heard the count wrong and messed it up.
Paris – no worries man. Just wanted to make sure I didn’t miss anyone.
Great lead and a excellent job staying on schedule @SunDial
Welcome out @SockMonkey, way to push at the end. It doesn’t get any easier, but you will get stronger. Join Twitter and follow @F3Harrisburg…a lot of chatter happens offline
Great lead @Sundial. Suicides are a great humbling experience. Way to push though it @Sock Monkey, see you at future posts.
I am flattered that you are using my “jump squat 180’s” but I think we need to come up with a better name. Anyone? I have a few in mind but not clean enough for this post.
Great lead @Sundial! 7 days to BRR
Sorry, to jump in @Sundial, but could I get a “demonstration”-explanation of 180* Jump Squats? Sounds fun…sort of.
Heisenberg –
Something along the lines of a jump squat, except when you’re on your way back up, twist around to face the other direction in a 180, and then go down into the squat. Keep going…never really get a minute to catch your breath. That wasn’t a great explanation…easier to show in person I suppose.
Heisenberg…I found a video on you tube…should’ve looked there first. Here it is:
http://youtu.be/hGreUnduUQg
Sweet! Love the video. We are in JAX and love seeing the BBs from the other AOs. Sometimes, the exercises are not listed so thanks for responding. I’m going to steal, I mean incorporate some of your beatdown into ours.
#gettingbetter