Modified Ladders (Good things come in 3s)

Backblast:  Modified Ladders (Good things come in 3’s)When: 05/22/2025 @ 05:30 Where:  #ao-ad-astraQ: @WacoPAX: @Farmers Only @Big Toe @404 @Dizzy @AirballCount: 6Warmup:10 - SSH (4 count)10 - Windmills (4 count)5 - Wave of ‘Murkin’sThe Thang: (Modified ladders)

• 3 rungs
• Run to 1st cone, job back, 3 reps of exercise
• Run to 2nd cone, jog back, 6 reps of exercise
• Run to 3rd cone, job back, 9 reps of exercise
• Run to 2nd cone, jog back, 6 reps of exercise
• Run to 1st cone, job back, 3 reps of exercise
• Repeat for Each Exercise (note, rep count for up/down ladder is 27 reps)

Exercises:

• Round 1
  • Thrusters
  • Flutter Kicks (4cnt)
  • Squats (Heavy)
• Round 2
  • Blockee’s
  • LBC
  • Lunges (each leg)
• Round 3
  • Imperial Blockers
  • X-Factor (each side)
  • Captain Morgan Squats (each side)
• Bonus Round (moving exercise to each cone, jog back)
  • Bear Crawl
  • Lunge Walk
  • Crab Walk

COT:

• Purpose. What is it, where can we find it? The F3 stance on Faith (purpose):
  • Faith (The Dynamite): This refers to a broader sense of purpose, a recognition that there is something more important than individual desires, and a commitment to addressing it.
• @Airball mention of writing things down, and striving to define a purpose together with family.
  • In this vain - attached are the sticky notes on my fridge, I see everyday on my way to nourishment (ignore the mileage costs to each common destination, that is for “others” in the family)