Its been awhile since YHC has Q’d at ‘The Stairway to Heaven’. I was so excited I could barely sleep. Just ready to throw weeks of thinking about a workout at the PAX. The workout lived up to its name.
Facemelter:
The story of sandbags, coupons & stairs
by
MAD COW
AO – The Stairway To Heaven
Beautiful | 42 degrees | 79% humidity
[0530 – Core Principles recited. Disclaimer given to 10 PAX] – Dungeon Master, Forest, Stalin, Bald Eagle, Roid Rage, Basic Bro, Dapends, Tiny Tomato, Little Bro, MAD COW (QIC)
Warm-O-Rama
20 SSH (IC)
20 WWI Situp (IC)
20 SSH (IC)
20 Mountain Climbers (IC)
20 Merkins (IC)
20 SSH (IC)
Capri Lap
20 SSH (IC)
The Thang:
PAX counted off forming three groups for:
Weighted Relay Races:
– 5 merkins with sandbag (40 pd) on back
– Plank as you wait
– 5 burpee penalty if the bag hits the ground
– Race continues until each PAX has done a total of 20 merkins
Not 1 PAX dropped a sandbag. No worries, 5 burpees anyway.
10 Weighted Copperhead Squats (IC) X3
– Pax circled up, raised coupons above their head
– Slow, deep squat on a four count
Q note: The PAX did the copperhead squats until the Q’s legs were burning. This was all a set-up for the next exercise.
Mosey to the ‘Stairway to Heaven’…A set of 95 stairs that go straight up – brutal.
ALL YOU GOT (AYG) sprints w/tag up ‘The Stairway to Heaven’
– PAX were instructed to line up Sugar Ray (fast) to Clydesdale (slow)
– PAX 1 was given a head start to sprint to the beginning of the stairs and start to climb
– PAX 2 then raced to the stairs to try to catch PAX 1
– PAX 3 starts when PAX 2 reaches the stairs, etc…
– Don’t stop when you reach the top…continue to run for 1 block and touch the yield sign on the corner.
If you failed to tag the PAX ahead of you, 5 merkins. If you get tagged, 5 burpees.
Q note: This was a real facemelter. I counted at least 3 highly conditioned PAX looking to splash merlot. Ultimately, I don’t believe anyone did, but it was touch and go for awhile.
Mosey back to AO.
Mother of Mary
Guantanamo X2
Hands of Time
Q note: As the PAX recovered from the ass kicking. YHC read a portion of the weekly Q source: TEAM Development (Q4.6). For the full article, follow the link below:
https://f3nation.com/2018/10/21/team-development-q4-6/
Count-O-Rama | Name-O-Rama
Announcements:
– Roid Rage, Basic Bro and Forrest all passed huge milestone tests this past week, congrats!
– Little Bro has the Q on Thursday
– Welcome back Tiny Tomato!
Now, that was a F3 workout,
MAD COW