BackBlast #042 - Facemelter: The story of Sandbags, Coupons & Stairs

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