Anchor Bar's LADDER of PAIN
- When
- Saturday, December 2, 2023
- AO
- The Yard
- Q
- Kodak
- PAX
- 9 +1 FNG Kodak, Bitcoin, Bubbles, HarryCarry, JCruise, Mr Pibb, Ruby Slippers, Time Machine
Slackblast:
Anchor Bar's LADDER of PAIN
DATE: 2023-12-02
AO: ao-the-yard
Q: Kodak
PAX: Bitcoin Ruby Slippers JCruise Mr Pibb Bubbles HarryCarry Time Machine, Spike
FNGs: 0
COUNT: 9
WARMUP: Five rounds of 5x IC SSH followed by 2 Burpees OYO.
THE THANG: Anchor Bar's (Rock Region) LADDER OF PAIN. Do the first exercise, run to designated spot and back. Then do first and second exercises, run out and back. Then do first, second, and third exercises, etc.
Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC's
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses
MARY: F3 is for men only
ANNOUNCEMENTS: Read ya newsletter
COT: Prayers and praises lifted