AO: The Stairs
QIC: Bald Eagle
PAX: Snoop, Forrest, Hasselhof, Kraut, Soft Spot, Gravy, Mad Cow, Pasty, Steamroller, Ketchup, Splitter, LP, Bart Simpson, Madoff
Pre-Blast: YHC has the Q at The Stairs tomorrow and am planning a back to basics beatdown; we’ll be using the stairs, our arms, our legs, and our lungs.
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.
YHC was fighting a bit of a head cold, so the medicine made my head a little foggy.
– 20 SSH
– 15 Cherry Picker’s with a Back Clap
– Circle Burp
The “Follow Me” command was given, and the pax mosed to the southwest exit of the parking ramp, down the road, and up the stairs that led up near the overpass. The pax gathered and completed the Jumpsquat Wave down & back 2x. That exercise actually looked pretty cool and reminded us of the good old days of attending sportsball games.
The pax then moseyed to the base of the stairs where they were given instructions to find a pax they wanted to race, and then they would compete in a series of 2 flight races to the top. The losing pax would give the “Go” command at each break. At the top of the stairs pax completed 10x squats and 10x merkins.
The second evolution up the stairs was to see how few steps it would take to climb up 145 stairs (and landings). Most pax took 40-50 steps, however one pax, LP, shimmied up the stairs in only 36 steps. So we completed 36 merkins in 3 sets of 12 at the top.
The third evolution up the stairs was an AYG race to the top. At the top we completed merkins, carolina dry docks, and lunges, before moseying back to the AO.
Snoop started off the Mary while I tried to get a drone flying to capture content, but the FAA prevented that. The first exercise was American Hammers, followed by some BBS, Heels to Heaven, and writing our full names in the air with our feet in all capital letters.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Happy Hour Thursday
- Getting Close to Splitting Workouts
- Ball of Man (BOM)
- Word for the day was about not worrying about the big things, and just taking the small steps that we know are right. Those will take care of the big things.
Bald Eagle Out