Ladders - 3rd Times a Charm

Backblast: Ladders - 3rd Times a Charm
Where: #ao-ad-astra
When: 11/13/25
Q: @Waco
PAX: @Big Toe @Farmers Only @Dizzy @Dialup :wreck-it-ralph:Warm

• Up:
• Side
• Shuttle
• Hops
• Arm Cirlces
• Piano Man
• Indian Run 2x

The Thang:

• Ladder: 3 rungs
• Sprint out to the first rung, then jog back.
• Complete that ladder number of exercises below (3,6,9 reps)

Repeat for second, third, second, first rungs. (up then down the rungs)

• Hold a Plank for the 6 at end.
• Repeat with next exercised until time stops.
• Example:
• Sprint out rung 1, jog back, 3 Merkin
• Sprint out rung 2, jog back, 6 Merkin
• Sprint out rung 3, jog back, 9 Merkin
• Sprint out rung 2, jog back, 6 Merkin
• Sprint out rung 1, jog back, 3 Merkin

Plank for the 6 (or help a six when there is one left) @Dizzy will continue till the six is in… ⛔ ☕

• Move to next exercise
• Exercises:
• 1. Blockees
• 2. Squats (heavy)
• 3. Flutter Kicks (4 count)
• 4. Curl Press
• 5. Lunges (outbound)
• 6. Leg Raises (heals to heaven)
• 7. Thrusters
• 8. Bear Crawl (outbound)
• 9. Side Plank Raises (# each side, i.e. 3 left, 3 right, etc)
• 10. Merkins
• 11. Good Mornings (heavy)
• 12. V-ups