Up the Ladder at the Widowmaker

AO: The Widowmaker

When: 05/30/2020

PAX: Boomer, Feathers, Nacho Libre, High Chair, Dosido, Speedo, Ha-ha

QIC: Ha-ha

Checking the Q sheet yesterday I saw that the Widowmaker was Q-less so I took the opportunity to  sign up and show the guys a good time.

The weather is really starting to feel like summer. Sunny and temp in the high 60s and 100% humidity made for a sweaty morning. But the men of Alpha are always ready no matter the weather!

Several PAX were curious as to why there was no Ha-ha mobile parked at the flag.  All in good time…

Warm-O-Rama:

A quick mosey to the upper lot for:

  • SSH
  • Weed Pickers
  • Imperial Walkers

We mosied down to the lot on the north side of the upper soccer field where low and behold, someone parked my truck here!

The Thang:

Time for a ladder routine, counts of 5 to 50 for exercises starting with 5 burpees, run a lap. 5 burpees, 10 merkins, run a lap… up to 50 squats as below:

Burpee Merkin LBC Lunge Mountain Climber Plank (seconds) American Hammer SSH BBSU Squat
Round 1 5
Round 2 5 10
Round 3 5 10 15
Round 4 5 10 15 20
Round 5 5 10 15 20 25
Round 6 5 10 15 20 25 30
Round 7 5 10 15 20 25 30 35
Round 8 5 10 15 20 25 30 35 40
Round 9 5 10 15 20 25 30 35 40 45
Round 10 5 10 15 20 25 30 35 40 45 50
Totals 50 90 120 140 150 150 140 120 90 50

 

After we finished up all 10 rounds we headed over to the tennis courts for 2 rounds of:

  • Step ups
  • Dips
  • Derkins

We ran the trail around to the intersection below the tunnel for Copperhead Squats then mosied on to the flag.

Mary

On the soccer field for:

  • Dieing Cockroach
  • Box Cutter
  • LBC
  • T-Bomb
  • Freddy Mercury

 

 

 

COT:

Prayers for our country, both COVID and riots.

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