Backblast! Ladder Burpee Fest
- When
- Saturday, October 12, 2024
- AO
- Alcatraz
- Q
- Crystal Lake
- PAX
- 6 +1 FNG Crystal Lake, Minuteman, Senator Tressel, Spud, Über
WARMUP:
Warmup: all in cadence
- 10 Moroccan nightclubs
- 10 cherry pickers
- 10 windmills
- 10 hillbilly walkers
- 10 low slow squats
Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in cadence, mosey
THE THANG:
Mosey to the parking lot, where cones have been set up in 10ish yard intervals
Ladder workout
- run forward to first light pole and do one burpee, then nur to start and complete exercise
- Run forward to second light and do 2 burpees, then nur to start and complete exercise
- Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
- 10 archer merkins
- 20 bomb jacks
- 30 wide arm merkins
- 40 squats
- 50 chair crunches
- 40 diamond merkins
- 30 leg raises
- 20 Carolina dry docks
- 10 American hammers - cadence count
- 10 burpees
MARY: walk around the park
ANNOUNCEMENTS:
COT: