BB #176 - Stairway to Seven

Date: June 6, 2019

AO: GRCC Track

63° / 99% Humidity / 4.0mph SW Wind / 29.61in Pressure

Core Principles and Disclaimer recited to 9 PAX

Mad Cow, Basic Bro, Bald Eagle, Roid Rage, S.P., Gravy, Dapends, Soft Spot, Snoop (QIC)

Warm-o-Rama
Cherry Pickers with a Back Clap IC X20
Motivators from 6.

The Thang

Mosey towards the fancy stairs. We stopped at the GRCC Calkins Science Center for a little Get Low Action.

Pax were instructed to hold people’s chair on the wall, until the beat dropped, then twerk to the music. AKA, squats in cadence to the beat. The song then repeats, but this time, the PAX held Merkins until the beat dropped, then AMRAP merkins until the end of the song.

For those reading this BB and would like to picture 9 HIM “twerking” to some dank dupstep, use the below for your listening pleasure.

Once the PAX got their move on, we moseyed the to the bottom of the fancy stairs for some Stairway to Seven.

1 Burpee (At Bottom)
1 Declined Merkin (At Bottom)
Run to Top
1 Squat (At Top)
Run to Bottom
Increase rep count to 2.

Rinse and repeat until the rep count of each exercise is 7, then go back to down one. It was a planned 14 trips up and down the stairs, but we had to modify slightly due to time.

Once it was go time, the PAX circled at the bottom and we did 10 Burpees IC, 7 Merkins IC, Ran up the stairs, 7 Squats IC...Mosey back to the AO.

4MoM
LBCs IC X25 (@Basic Bro)
James Bond (@S.P.)
WW1 to BBS X10(@Mad Cow)

Count-o-Rama/Name-o-Rama

Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.
— Unknown

COT



Drop It Like It’s Hot

-Snoop