The Ladder

Backblast for Saturday, 7/13/19 at The Yacht Club

Pax:  Bartman, Spaghetti-O, Jar Jar, Chumbucket, Spiccoli , Ambien (QIC)

Conditions:  81 and awful humidity for 6:30 am.


25 SSH

1 burpee

10 TTT

2 burpees

20 IW

3 burpees

15 AC (forward)

4 burpees

15 AC (backward)

5 burpees

Short mosey around Kroger and end up at the stage.

The Thang:

Each pax air up with another pax.  Together, the pair complete the following in order of:  1; then 1-2; then 1-2-3; then 1-2-3-4; then 1-2-3-4-5; then 1-2-3-4-5-6; then 1-2-3-4-5-6-7; and finally 1-2-3-4-5-6-7-8.  Once you reach the end, start back down the ladder, i.e., 1-8, then 1-7, etc.  Pax can share each exercise (e.g., 10 burpees each) or each take an exercise.  Each run should be traded off each time.

The ladder:

  1. 20 burpees
  2. 50 BBS
  3. Short run – from stage, small loop go around Kroger and back
  4. 50 dips on wall
  5. 50 squats
  6. Long run – from stage, big loop go around Belk and Kroger and back
  7. 50 merkins
  8. 50 lunges

Swim through the humidity to Flag.


25 flutters


Nice push on a drippy, sweaty morning.  We were small in numbers but mighty in effort.

Announcements:  Tuesday 5:15 am workouts at the Yacht Club and on Coligny Beach (being led by JV).

Prayers:  For all injured pax, people travelling, and our visitors.  Prayers for Ambien’s wife’s family.

Always a pleasure to get back in the gloom.  Your support and encouragement mean a lot.  Sleep well.

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