Backblast #209 - StairMaster

Preblast via Slack: “I've got the Q at the Stairs tomorrow! If you have been out of town, busy, or fart sacking, it will be a great day to get up and back at it! No coupons required! Where are my HCs at!? SYITG!”

AO - The Stairs, 59F

[0530 - Core Principles recited to 9 Pax] - Roid Rage, Basic Bro, Bald Eagle , Gravy, Boris, Forrest, MAD COW, Dapends, Kraut (QIC).

Warm-o-Rama:

Motivators from 5
15 Cheery Pickers w/ Back Clap

The Thang

Mosey to the stairs and complete the following reps up and down the stairs, with exercises at the top and bottom:

23JUL2019 Grid.png

Crawl Bears were actually down as crab walks because YHC did it wrong.

Back to the AO for 3 MOM:
25 BBS IC
25 Flutter Kicks IC
American Hammers until 0615 - 4 Reps

Count-O-Rama / Name-O-Rama

Words of Wisdom: “We’re here to support you on your journey, even if you stumble along the way. You don’t have to sign an oath in blood to live a healthier lifestyle. Don’t let a misconception that you have to be mistake-free weigh you down. F3 doesn’t kick you out if you have a rough night, or if you need a break. You don’t have to carry the weight of yesterday’s baggage. We’ll never judge or shame you. Regardless of where you are currently and how fit you may or may not be, today is a new opportunity”

Paraphrased from Jason Ley – AKA Basic Bro

Bald Eagle has the Q tomorrow

Kraut - Out