General workout description given, PAX were informed of the Bread n’ Butter name referring to the “back to basics” approach of the workout. Specifically reminded the PAX that basic movements: push ups, pull ups (or inverted rows) squats and sprints can be the core foundation of any person’s personal fitness and must be mastered.
AO – Stairs on Division St.
Dark / Humid| 69 degrees | 95% humidity
[0530 – Core Principles recited. Disclaimer given to 8PAX] – Bald Eagle, Forest, Mad Cow, Roid Rage, Tiny Tomato, Gravy, Radio, Reba (VQIC)
Brisk Mosey: warm up jog from the flag, down the street and back
Side Straddle Hops: 15 jumping jacks in cadence
ASTs: 15, plank position with alternating shoulder taps
Monkey Humpers: 10 4-count squats while grasping the ankles
Line Runs & Soup Kitchens: forward lunges 25m + reverse lunges 25m + straddle position shoulder rotations; bear crawls 25m + low lunge walks 25m + straddle position shoulder rotations; sprint 25m + reverse sprint 25m + straddle position shoulder rotations
Mosy on up to the Stairs
Explained to the PAX the nature of the workout: stair lap; 10 Merkins at the top of the stairs; plank position waiting for PAX to finish Merkins; descend down stairs; 10 Inverted rows on stair hand rails; deep squat position waiting for Pax to finish invereted rows; repeat. The goal is to complete as many laps as possible as a crew; PAX will wait for each member to finish each lap. PAX were informed that for “extra credit” they could multiple the number of Merkins/Inverted Rows by the lap they are on (10 Merkins X Lap #3 = 30 Merkins).
Lap 1: Single step run up the stairs @ 80% max effort. 10 Merkins at the top. 10 Inverted Rows on the way down.
Lap 2: Skip every other step run up the stairs @ 80% max effort. Merkins and Inverted Rows as stated.
Lap 3: Single step hops @ max effort. Merkins and Inverted Rows as stated.
Lap 4: Skip every other step hops @ max effort. Merkins and Inverted Rows as stated
Lap 5: Bearcrawls up the stairs. Merkins and Inverted Rows as stated
MOZY back to flag.
Lakers: 3 part exercise: 10 reps of plank position with forward/backward shifts (Heave Ho’s!); 10 Reps of plank position side arm raises (Seagulls); 10 reps of plank position individual leg walkouts (Peg Legs)
Count-O-Rama | Name-O-Rama
“Thanks for the support and prayers during the past few months…and sorry for your quads, those hops were brutal, but what would you expect from my VQ!”