Legs and Ladders @ Grizzly 10.9.2020

Weather: a perfect 50 degrees with the fresh scent of exhaust and mosquito repellant in the air

Pax: Cosmo, Coyote, Kitty, Zoolander, Jackie Moon (Q)

Disclaimer & 5 Key Principles

Warmup

1. SSH IC x 25
2. Abe Vigoda IC x 15
3. Imperial stormtroopers IC x 25
4. low plank 1 minute
5. low side plank 30 seconds each side
6. Shoulder taps IC x 20

Butt kickers to bridge, mosey to shelter

The Thang

Legs Ladder – 5,10,15,10,5 reps each leg

1. Alternating Step ups
2. Bulgarian split squats – back leg up on bench
3. Single-leg squat
4. 10 decline merkins in between each set

Arms Ladder 10,20,30,20,10

1. Dips
2. 10 squats in between sets

Slowsy to b-ball court

1. Walking lunges to other end
2. Slow Squats x 10
3. Walking lunges back to other end
4. lateral lunges x 10 each leg
5. Walking lunges to other end

Slowsy to half court

1. Calf raises (reps for 20 seconds, hold @ top for 10) 3 sets – toes pointing out, toes straight, toes inward
2. Reverse lunge w/ knee drive x 10 each leg
3. Fire hydrants IC x 10

Mary

1. Low Plank (1 min)
2. Low Side plank (20 seconds each side)
3. Heel touches IC x 15
4. American hammers IC x 15
5. Flutter kicks IC x 20

Recover Recover

Moleskin: Not a lot of mumble chatter during the ladders, but great work pushing through to the end. Zoolander appreciated the leg warmup for his 8 mile ruck tomorrow. And Coyote needed more leg work since the mosey to/from the AO is barely a warmup for him now. Thinking of the brothers completing GrowRuck this weekend. Thankful for the opportunity to lead this morning.