Backblast #053 - I kicked my own a$$

This was YHC’s first time at The Stairs. Did a quick scout the night before to see what I was up against.

AO – Stairway To Heaven
Crisp | 29 degrees | 84% humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – MAD COW, Bald Eagle, Roid Rage, Basic Bro, Dungeon Master, Stalin, Splitter, Hasselhoff, FNG (Snoop), FNG (Kraut), Bubblegum (QIC)

Warm-O-Rama

SSH (IC)
Cherry Pickers with back clap (IC)

Bird Dog (IC) - Starting position on your hands and knees. (4 count) Reach opposite leg and arm 1, back down to starting position 2, other leg and arm extended 3, back down 4.   

Side Stretch Lunge (IC) - Starting position face forward. Step back in a half lunge and reach your arm over your head stretching the side. Come back to standing and then step back with the other leg and reach with the other arm. 

The Thang:

Mosey’ed over to the guard rail by the stairs.

Dips (IC)

We made the climb to the top of the stairs. Stalin gave us a 10-count at the top before we began the next exercises.

Merkins (IC)

Sprint to the end of the street

Febreze (IC) - On your six, do 2 Big Boy Sit Ups. Remain upright after the last BB and lift feet up 6" Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6". Repeat using increments of 2:10 Ratio. (2:10, 4:20, 6:30, 8:40, 10:50)

Sprint back to the guard rail

10 Derkin (IC) with curb or guard rail

We took the stairs back down. We used the guard rail for a new exercise.

30 Russian Dips (IC) - Like a regular dip, extending one leg at a time on each down dip.  1 rep: down with left leg extended 1, back up 2, down with right leg extended 3, back up 4.

We took the climb again for another set of exercises at the top. At the top Dungeon Master gave us a 10 count.

ATM - All done in order, with no rest, without leaving plank position. 

15 Alternating Shoulder Touches (IC)
10 Slow Merkins (down on 1-2-3, up on 4)
10 Fast Merkins

That's one round

Sprint to the end of the street

Absolution (8 count) - Start a burpee down 1, feet back 2, on 3, 4 you drop to each elbow, then on 5,6 is feet out and in like a plank jack, on 7, 8 you lift back up to your hands in plank position, feet back up on 1, feet down on 2...

Sprint back to the guard rail

Flutter Kicks (IC)

Sprint to the end of the street

Peter Parker (IC)

Sprint back to the guard rail. Stairs down and back to the CoT

Count-O-Rama | Name-O-Rama

Moleskin:

During the Thang, there was some chatter from the PAX about extra reps that were thrown in and the dips we did. YHC became dizzy and the PAX commented that I ‘kicked my own a$$.’

Announcements:

- Dapends has the Q Thursday
- Date has been set for a Griffin’s Game - November 30
- Happy Hour tonight to discuss forming as a region

Pop’in Off,
Bubblegum