Coming fresh off a marathon a couple of days ago, I contemplated 0 (see Zero) running, but hey I like pain just like the next guy. A couple of days ago the idea struck me that we could do an escalator, elevator and ladder themed workout. Seemed simple enough. Simple, not easy! It was a small group for a Tuesday but that suited me fine. No FNGs, just a bunch of veterans, so the disclaimer was omitted. With that, we moseyed.

THANG:

Mosey from Ballroom to the bottom of the hill for COP

COP (All IC)
Low Slow Squat x15
Windmills x15
SSH x30? (Close, too much heckling from DH so we moved to…)
Merkins x15
Mtn Climbers x30

Mosey a few feet to parking lot for Escalators (series of exercises that increase by 10)

10 Burpees
20 Merkins
30 Mtn Climbers
40 Squats
50 Flutter Kicks
Run a Lap and Repeat the series going down
50 Flutter Kicks
40 Squats
30 Mtn Climbers
20 Merkins
10 Burpees

Mosey to the parking lot across from Ballroom for Elevators. Each floor represents 25 reps of an exercise. Run approximately 50 yards then back and go to the next floor (100 yards between floors). Each floor you do the previous floor’s exercise and stack a new one on top. Here’s what we did:

1st: 25 CDD
2nd: 25 CDD 25 Squats
3rd: 25 CDD 25 Squats 25 LBCs
4th: 25 CDD 25 Squats 25 LBCs 25 Bombjacks (Then take the elevator down)
4th: 25 CDD 25 Squats 25 LBCs 25 Bombjacks
3rd: 25 CDD 25 Squats 25 LBCs
2nd: 25 CDD 25 Squats
1st: 25 CDD (for a whopping total of)
200 CDD 150 Squats 100 LBCs and 50 Bombjacks

Running back to COT I noticed we had time for a…

Suicide Ladder
5 Burpees and run to the end of the parking lot and back
10 Burpees and run to the end of the parking lot and back
15 Burpees and run to the end of the parking lot and back

Mosey back to COT

NMM
I enjoy a small group of Pax sometimes. Really enhances the fellowship. Great group this morning and I think we had a lot of fun in between the grunts and grimaces. Maximus and Senator T always show me that I can push harder, thanks guys. After all this up and down and back and forth, I was ready for COT but surprised everyone (even myself) with the Suicide Ladder. Brutal! Strong showing by all and I think we all got better this morning.

Prayers and Praise
Prayers for Pax and families fighting illness
Praise for those who are in good health

BOM

Honor to Serve
Zima