Hops and Ladders – 2021.08.09
Coming in HOT, I was ready to go. Q planned. Weinke in hand. PAX gathered at flags…well, flag location as neither flag was present!
Welcome.
Disclaimer.
Let’s go
Warm up:
Mosey to pier for the view, the breeze, and the rotten fish smell
Stretching on your own; Michael Phelps, arm danglers, arm circles in cadance
10 Tappy Taps
10 Finkle kicks
Motivators…I don’t want tot talk about it….
THANG:
5 sets of a ladder exercise, SSH in cadence, and then a mosey
Ladder 1: MErkin, BBS, Squat – 1 of each, then 2 of each, up to 10 of each
5 SSH in cadence – mosey to terrace entry of pier
Ladder 2: Am Hammers, shoulder taps, Plank Jax – 1of each, then 2, up to 10 of each
10 SSH in cadence – mosey around pier back to covered bench area
Ladder 3: dips, decline merkins, fluuter kicks – 1 of each, then 2 of each, up to 10 of each
15 SSH in cadence – mosey back to “nicer” end of pier (facing lighthouse)
Ladder 4: repeat Am Hammers, shoulder taps, Plank Jax
Mosey to “flags
Ladder 5: in CAdance – 10 merkins on count. 10 BBS on count. 10 4 ct squats
25 SSH in cadance
Naked Moleskin:
Another full spectrum represented in age; 30’s, 40’s, 50’s 60’s 70’s. F3 – Free for ALL Men.
COT
Prayers Huge thanks for praying over my dad on Sat after the beatdown. He greatly appreciated it.
Thank you guys for the morning chatter, the hard work, and the comradery only the GLOOM can bring!
Butterfinger, War Chicken, Dodgeball, Cheeese, Fidget Spinner, Huey Louie, Mr. Brady, Jake from Statefarm, Fido, Blackberry and Siri
Chad Goehring, 43, SIRI
F3 St. Simons 