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