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


  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


  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.

52 Funniest Leg Day Meme - Meme Central

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