MAY 28 2026 · ad-astra
Ladders - Original
- Q
- Waco
- PAX
- 7
- FNGs
- 0
- AO
- ad-astra
Roster
WacoFarmers OnlyBig ToeDizzy404casioWreck It
Backblast: Ladders - Original
Where: #ao-ad-astra
When: 5/28/2026 @ 5:30AM
Q: Waco
PAX: Farmers Only, Big Toe, Dizzy, 404, casio, Wreck It
Warmup:
- SSH Burndown - 5 down
- Arm Circles (you know the drills)
- Cherry Pickers (10 on 4cnt)
- Piano Man (10 on 4cnt)
- Ladder: 7 rungs
- Sprint out to the first run, then jog back.
- Complete that ladder number of exercises below
- Once completed 7 rungs, (28 reps), Mosey one parking lot lap.
Repeat with next exercise for 30 minutes or until the music stops.
- Example:
- Sprint out rung 1, jog back, 1 Merkin
- Sprint out rung 2, jog back, 2 Merkin
- …
- Sprint out rung 7, jog back, 7 Merkin
- Move to next exercise
- Exercises:
- Thrusters
- Blockees
- Heels 2 Heaven (plus 3 Merkins on every rung)
- Curl>Press
- Deadlift
- Flutter on a 4cnt (plus 3 Merkins on every rung)
- Burpees
Mary:
PAX choice around the circle to time.