Archives: Extension Ladder

  • When: 20200114
  • QIC: Buoy
  • The PAX: Buoy, Marvel, Priorities, Dreamliner
  • 4 PAX arrived to DDG ready to battle against the elements. Weather was a beautiful 55 degrees for a mid-January workout and the rain was refreshing.


    Warmarama:
    • SSHs 30IC
    • Arm Circles 15Fwd/15Bwd IC
    • Finkel Swings 10ea leg IC
    • Squats 20 IC


    The Thang:
    Merkin Extension Ladder; similar to a Ladder routine but with longer running distances in between each set. PAX ran ½ mile then completed 11 Merkins, ran another ½ mile then completed 12 Merkins, rinse and repeat to 15 Merkins for a total of 5 rounds. PAX ran a total of 2.5 miles during the routine.


    Mary:
    • Wing Nuts 20 IC
    • BBS 20 IC
    • Flutter Kicks 12 IC
    • American Hammers 20 IC
    • LBCs 100 4ct OYO


    One last ¼ mile mosey, recover.
    Back to the flag.


    COT
    YHC read from the bible 1 John 1:5-6;
    This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth.

    F3 Hampton Roads