The Heart Rate Ladder (Backdraft’s fault)

Fifteen PAX on this humid 67-degree morning…



  • Mosey to the rehab center rear entrance, circle up – SSH x 20 (IC)
  • Mosey to the mall parking lot, circle up – Cotton pickers x 15 (IC)
  • Mosey to the hospital parking lot, circle up – ISTs x 20 (IC)
  • Mosey to the base of Hill 218

THE THANG – Heart Rate Ladder:

  • 20 Jump Squats
  • Run to the top of the hill
  • 20 Hand-release Merkens
  • Run to the bottom
  • 18 Jump Squats
  • Run to the top
  • 18 Hand-release Merkens
  • REPEATO dropping two reps from each subsequent set until you finish with 2 reps
  • Mosey back to the AO



Jog thru parking lot levels while mixing in butt kickers and high knees, meeting up at top level of parking lot

  • Side Straddle Hop x 20
  • IST’s x 20
  • Arm circles
  • Sit in squat, while doing arm stretches
  • LBCs 4 count x 20
  • Merkens x 20
  • Burpees x 10

THE THANG – Superset Ladders – “Push and Pull”:

Each man grabbed a pebble and rotated thru each others pebbles during exercises

Ladder Set #1 – Curls opposite Skull crushers; 10 + 10

Run down thru parking lot levels in serpentine to bottom and back up to top level (after completing total ladder)

Ladder Set #2 – Bent over rows opposite merkens; 20 + 10

Run down thru parking lot levels in serpentine to bottom and back up to top level

Ladder Set #3 – Military Press opposite Pull-ups; 10 + 5

Rejoin F1’s for Mary


  • While waiting for the 2.0’s we did Jack Webb sets of 9/18 and 10/20
  • LBCs x 25 (IC)
  • In-and-outs w/ hold for 2 minutes
  • Alternating scissor kicks w/ hold for 2 minutes


(1.0) – The Heart Rate Ladder is something Grover and I picked up from our brothers in H’burg but I honestly think it’s tougher on Hill 218 because of the steeper grade and terrible footing.  It was pretty much awful this morning, and ate up the bulk of our 45 minutes by itself.  If you want someone to blame for this morning’s misery, look no further than Backdraft, who was originally scheduled to Q but had to back out because:

Can’t man I work Monday which means I won’t be off till 8am Tuesday” (actual text that I received from Backdraft last Wednesday).

Anyways BD was in attendance this morning, so go figure.

Big welcome to FNG Michael Hanzlik, who I met over the weekend.  He told me he recently moved to the Coltrane-Webb neighborhood, is a US Naval Academy grad, Navy vet, and has been doing solo, self-motivated cardio and boot camp workouts for months but they conflict too much with his job and parental responsibilities.  In other words he’s the exact target demographic for F3.

Enjoyed Q’ing for you guys this morning.  Keep the Blue Ridge runners (Grover, Rooster and myself) in your thoughts this weekend.  See you guys when I get back.


(2.0) – Almost finished workout, didn’t get to do burn out-set of press/pull-ups, but hey, still sweated and grunted.  It was an honor and a greater sense of responsibility to make sure each man got what he needed than first anticipated.  Enjoyed it, humbly your Q…