Archives: Ladder of Fire

  • When: 20180613
  • QIC: Space Monkey
  • The PAX: Dreamliner, Buoy, Space Monkey
  • This beatdown was about encouragement.  YHC professed to the PAX that theme and said we should encourage one another throughout.  Here is what went down.

    Warmarama: Side straddle hops (15, in cadence, IC), Good mornings (15, IC), through the tunnel (15, IC), shoulder circles (10 each direction, IC)

    With awe-inspiring encouragement, the PAX moseyed at the speed of light (assuming that light can mosey) to the tall bleachers on the far side of the track.  There, the PAX were informed that they would be encouraging one another in a “ladder of fire.”  This consisted of some activity followed by a series of increasing reps of an exercise by each PAX.  Once each PAX completed a round of the exercises, another activity was performed and another round of increasing reps performed.

    First “ladder of fire” was running up and down the bleachers.  6 passes serpentine style (i.e., 3 up and 3 down) followed by each PAX (3 of us) completing merkins.  We started with 13, 14, 15 reps so that, after 6 cycles the PAX would perform 28, 29, and 30.  Once the 3rd PAX completed 15 reps in the first cycle, we ran the bleachers for 5 passes followed by each PAX completing the specified reps in the same order, i.e., the PAX that completed 13 reps in the first cycle completed 16 reps in the second and so on.  Next cycle was 4 passes on the bleachers with a set of merkins each at 19, 20, and 21 reps.  This was completed for 6 cycles such that on the last cycle, we only completed 1 pass on the bleachers followed by a PAX completed 28 merkins, next PAX 29 merkins, final PAX 30 merkins.

    We moseyed to the track after a much needed 10 count.  Second “ladder” was sprints and squats.  All PAX sprinted 1/2 lap.  Once completed, each PAX would perform squats in a similar fashion to the merkins.  This was completed for 5 cycles with the same distance covered each time.  Due to time, the 6th cycle stayed on the track (maybe we will pick that up next time).

    A mosey, at velocities slightly lower than the speed of light, back to the flags and the carport for the final “ladder,” which was simply the PAX in a circle on their 6 each completing a set of Big Boy Situps in increasing reps starting at 1.  Due to time, this was stopped at the 3rd PAX completing 27 reps.  This was followed by a 1 min V-sit hold.

    Countarama, Namarama,

    Hebrews 10:24-25

    Let us think of ways to motivate one another to acts of love and good works.  And let us not neglect our meeting together, as some people do, but encourage one another, especially now that the day of his return is drawing near.

    YHC relayed how powerful encouragement can be, especially by someone “right there in it with you.”  We have ample opportunity to use this power in all walks of life, especially since F3 gives us so much practice.

    SYITG

    Space Monkey

    F3 Hampton Roads