Ladders - 3rd Degree Burn

Backblast: Ladders - Third Degree Burn

Where: #ao-ad-astra When: 09/18/2025 @ 5:30 Q: @Waco PAX: @Wreckit, @Big Toe, @Farmers Only, @Toto, @Pepper, @404 😪

The Thang: Ladder: 3 rungss

• Sprint out to the first rung, then jog back.
• Complete that ladder number of exercises below (3,6,9 reps)
• Repeat for second, third, second, first rungs. (up then down the rungs)
• Hold a Plank for the 6 at end.
• Repeat with next exercised until time stops.

Example:

• Sprint out rung 1, jog back, 3 Merkin
• Sprint out rung 2, jog back, 6 Merkin
• Sprint out rung 3, jog back, 9 Merkin
• Sprint out rung 2, jog back, 6 Merkin
• Sprint out rung 1, jog back, 3 Merkin
• Plank for the 6 (or help a six when there is one left)
• Move to next exercise

Exercises:

1. Blockees
2. Squats (heavy)
3. Flutter Kicks (4 count)
4. Curl Press
5. Lunges (outbound)
6. Leg Raises (heals to heaven)
7. Thrusters
8. Bear Crawl (outbound)
9. Side Plank Raises (# each side, i.e. 3 left, 3 right, etc)
10. Merkins
11. Good Mornings (heavy)
12. V-ups

COT: Managing the ups and downs of busy life, leaning in to focus and progress, and trying to attenuate the noise and down times.  Praying for @Big Toe’s Godson, in the hospital, waiting on outcomes. And also for a smooth weekend wedding for @Toto’s family down in Branson.