Backblast #163 - Simply Stairs

YHC made a bit of a gaffe early on in the week and responded to an email inquiring about workout locations while on a Monday flight home, and ended up giving a visiting pax the wrong AO location. This led us to ensure our website was fully current, and also led me to want to make it up to Othello by Q-ing an unscheduled workout at The Stairs.

Pax: Othello (F3 MECA), Lover Boy (F3 MECA), Radio, Snoop, Soft Spot, QIC - Bald Eagle.

The pre-blast was straightforward - we were going to be climbing our spectacular stairs 10 times for a total of 1450 steps. YHC under-promised and we ended up ascending the stairs 11 times (or 12 in some cases).

WARM-O-RAMA

SSH - 25 IC
Windmills - 15 IC
Willy Mayes Hayes - 10x
Stretch

THE THANG

Mosey to Stairs

Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base
Climb 145 Stairs, Return to Base

T-Claps to Radio for pushing the pace and knocking out 12 trips up and down.

The average pace for the 11 trips was 2:42 per round trip, which was pretty solid for that duration. Before F3, 10 trips up & down in 30 minutes felt good, after a year we’ve bumped that to 11 trips up & down in 30 mins.

We gained 720 ft of elevation, and traveled just over 1 mile of distance while killing 500 calories.

ANNOUNCEMENTS:

  • Great to have Othello & Lover Boy in town from F3 MECA.

  • Othello reminded us to be mindful of the recent school shooting at UNCC, and to be on the lookout for people who may need help.

  • YHC & Radio have the Q tomorrow.