Reverse Suicide Ladder

AO: #thehighlands

QIC: Toolbox

PAX: #jag, #jenner, #trolley and YHC

Warmup: SSH IC, Imperial walkers IC, deep air squats, willie Mays hayes IC, windmills IC, short mosey to the field end line.

The Thang: reverse suicide: run 75% full field, hold for 10 burpees, return to starting point, hold Al Gore.
75% to the far 18 for 20 bonnie blaires then to end line for 10 burpees and return to starting point. Hold Al Gore.
75% to midfield for 30 2 up 1 downs, then to the 18 for 20 BBs, then endline for 10 burpees and return to start and hold Al Gore.
75% to the near 18 for 40 mtn. Climbers IC, midfield 30 2 up 1 downs, to the far 18 for 20 BBs, and end for 10 burpees and return to start hold Al Gore.
Final round 10 kneeling tuck jumps, 40 mt. Climbers IC, 30 2 up 1 downs, 20 BBs, and 10 burpees and return to start.
Mosey over to the playground for some more frivolity: 1. Max reps pull ups fb hold low plank until everyone is done then 30s additional count.
2. Hanging knee raises IC (R, mid, L =1) can’t remember how many but my forearms were shot after the hang.
3. Hanging windshield wipers single count 20.

MARY: round the circle choose your own adventure:
1. Big boy up ups: toolbox
2. Typewriter merkins IC: jag
3. Freddy Mercurys IC: trolley
4. Glute marches IC: jenner
5. Kobe crunch SC: toolbox (picture v-sit with a flutter kick and a clap in between the legs)
6. Toy soldiers IC (variable speed): jag
7. Australian Toy soldiers IC: toolbox (picture long leg bridge with a march IC variable speed)

CoT: With Thanksgiving coming I am thankful for all of you being part of my journey, I am thankful to be a part of yours, I am thankful for my family, our collective health, our wealth (that we have enough and enough to help others), thankful for the days we have and the ones that will come. Thankful to make it through this time and for the prosperity we will have when it is all over. Thankful for our perseverance as times are getting dark. Thankful we will make it through this being careful and maintaining vigilance. Please be careful, take care of each other, and be well today and everyday. Amen.