4.25.18 BackBlast - Stairway to Heaven

Four Pax including one FNG put some solid #legday work in ahead of the official F3 Grand Rapids launch. Some of this #foundation work has involved scouting out AO's and Stairway to Heaven is a good one that offers plenty of pain in each of its 148 steps.

Pax: Q: Ridgecrest, Roid Rage, MAD COW, and FNG Spongebob.

Warm-o-rama:

20 SSH
20 Abe Vigodas
20 Cherry Picker Back Claps
And some high knees and butt kicks to get the blood flowing.

The Thang:

Mosey to the Stairway to Heaven

Stair Climb - 148 steps
35 Mountain Climbers
Descend
7 Leaning Pull-ups & 7 Leaning Merkins
Fairy Skips ~ 25 Yards

Stair Climb - 148 steps
3 x10 Merkins
Descend
6 Leaning Pull-ups & 6 Leaning Merkins
Bear Crawls

Stair Climb - 148 steps
30 Plank Stars
Descend
5 Leaning Pull-ups & 5 Leaning Merkins
Lunges

Stair Climb - 148 steps
20 Mountain Climbers
Descend
4 Leaning Pull-ups & 4 Leaning Merkins
Bobby Hurleys

Stair Climb - 148 steps
15 Merkins
Descend
3 Leaning Pull-ups & 3 Leaning Merkins
Sprint to Finish

CoT

All told, the pax traversed 1.2 miles and 45 flights of stairs with a pleasant amount of pain sprinkled in. With the official launch just 10 days away, a good foundation has been laid. F3GR has received tremendous support from F3 Lake Effect and also F3 Naperville, and has 5 GR pax with F3 names heading into blast-off. Spread the word!