BackBlast #303 – Stairs Stairs Stairs Stairs Stairs Stairs


December 10, 2019

AO: Stairway to Heaven
Chilly, 28°

Preblast: 0530. Tomorrow. Stairs. Who’s in?

Core Principles and disclaimer recited to 11 PAX

Forest, Mad Cow, Anastasia, Basic Bro, Bald Eagle, Crosswalk, Sex Panther, Steamroller, Roid Rage, Kraut, Snoop (QIC)

Warm Up
Capri Lap
High Knees (4ct) IC X20
Mountain Sliders (It was Icy) IC X15

Mosey towards the base of the stairs, but stopped at the guard rails for 20 4ct dips IC,

The Thang

The group partnered up next to the mural and were given the following instructions and a print out of the AMRAP DORA they were about to complete:

One partner would run to the 1st landing on the stairs, while their opposite partner would complete the exercise (AMRAP). Even though they would not be accountable to their partner for completing a certain number of reps to move on to the next exercise, they were accountable to themselves for not making the exercise too easy and going hard completed AMRAP. After BOTH partners head a chance to run to the 1st landing (Where they were also instructed to complete as many squats at each landing when they arrived) they could move on to the next landing. Essentially, this was a ladder up and down the stairs.

1st Landing – Merkins
2nd Landing – LBCs 4-count
3rd Landing – BBS
4th Landing – Flutter Kicks 4-Count
5th Landing – Squats
6th Landing – Plank (No Reps)
6th Landing – Side Straddle Hops 4-count
5th Landing – Lunges
4th Landing – Plank Jacks 4-Count
3rd Landing – Jump Squats
2nd Landing – Burpees
1st Landing – Burpees

We had to modify towards the end of the workout, as we ran out of time before any group finished the ladder. Mosey back to the CO.

Burpee circle with High Knees. 10 Burpees total.
American Hammer IC X20

Leader’s Message:
We must see things how they are instead of how we hope, wish or expect them to be.

You may not be there yet. But you’re closer than yesterday.

Always remember: you’re braver than you believe, stronger than you seem, and smarter than you think.

When you fail, and fail, and fail again—and keep getting back up on your feet and keep learning from your failures—you are building strength, tenacity, experience, and wisdom. And people who develop such qualities are capable of sustaining their success

Drop it like its hot