Anyone up for an Ironhorse Ladder?

A balmy 32 degree and soggy morning welcomed 9 PAX to the Ironhorse for some mid-week work.
DISCLAIMER

something about QIC not being a professional and the warmup about to prove it…..
PRAYER
COP
Warmup;

through-the-tunnel (nice and slow, for my old joints) in cadence to 10
Hillbilly walkers, in cadence to 10
Imperial walkers, in cadence to 10
10 burpees OYO
LBAC’s IC to 16
LBAC’s reverse IC to 15
THE THANG
QIC likes tombstone hill at the Horse, so PAX mosey’ed to hill to incorporate it into an old-fashioned ladder. PAX were instructed to do following exercises at 5 cones on way up and repeat on way down – Bernie Sanders on way up hill, forward jog down.
10 WWI situps
20 Merkins
30 Squats
40 Jumping Jacks (or as 2A said, “he means Side straddle Hops”)
50 mountain climbers

PAX planked and helped others finish the ladder before moseying the long way back to amphitheater.

MARY
PAX counted off to form teams of 3 for some ab work.

2 PAX on either end doing flutter kicks, while 3rd PAX bear crawled to relieve PAX in relay fashion.
teams did this for 3-4 revolutions.
PAX then gathered at amphitheater in circle and were instructed to lead in their “favorite exercise” for 30 reps in cadence.
- Pythagorus – Carolina drydocks
- Cooter – Fire Hydrant (15 each leg)
- 2nd Amendment – slow squats
- Swingline – LBAC’s
CIRCLE OF TRUST
PRAYER & MOLESKIN
Lots of important thoughts and prayers for fellow PAX who have family members going through some serious health issues. QIC also asked for prayers for Kelly Witherspoon – friend who has significant vision loss after both retinas detached due to a freak accident with a rubber workout band at home.

YHC reminds all PAX to practice caution when working out on your own – don’t take shortcuts, make sure your gear is secure, wear safety gear (many PAX have mentioned some they use on SLACK), and stay SAFE – especially if using bands.
ANNOUNCEMENTS
nothing new