3rd Degree Burns

Backblast: 3rd Degree Burns Where: #ao-beehive When: 2/10/26 @0530 Q: @Waco PAX: @Big Toe, @404, @Dialup, @Bonnet, @Wreck It, @Medley (FNG Welcome)

Ladder: 3 rungs

• 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 exercise 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. Dead Lift (heavy)
12. WWIII Situps