Walbridge Park

1. 

   Anonymous says:

   July 6, 2023 at 2:04 pm

   Ladder Work

   Q: Ricky Bobby

   Pax: Gas Man, A-aron, Nougat, Bull, Paddleboat, Bourbon, Ricky Bobby

   F3: Fitness, Fellowship, Faith

   5 core principles
   Always free
   Always outside
   Open to all men
   Led by members of the group in a rotating fashion
   Always ends in a circle of trust

   Mission: to plant grow and serve small workout groups for men for the invigoration of male community leadership

   Credo: leave no man behind, but leave no man where you find him

   We started with a warmup consisting of side straddle hops (25), wind mills (10).

   We the did a ladder workout with 4 cones spaced out about 10 yards apart. We did an exercises at each cone, and another exercise in between each cone. The rep count started at 5 at the first cone, then increased by 5 at each cone until we got to 20. We then started at 20 and went back down at each cone until we got to 5 at the last cone. The exercises were:

   Merkins
   Bear crawls between cones

   Squats
   Lunges

   LBC’s
   Back pedal

   Carolina dry docks
   Karaoke

   Gas pump
   Lateral

   Burpee
   Walk

   Ended with COR, NOR, COT

   Always a pleasure to lead

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