AO: The Stairs
QIC: Bald Eagle
PAX: Shaggin Wagon, Gravy, Anastasia, Forrest
Pre-Blast: YHC let the pax know we’d be using the stairs and also completing some standard F3 type work.
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.
We started with some stretching, slid into 20x SSH, followed by 20x Mountain Climbers, followed by 15x Carolina Dry Docks.
As promised, we began with a mosey to the stairs. We ascended the stairs stopping to at each landing to complete 5 row pull-ups. On the descent we completed 5 incline merkins (chest to bar).
At the base of the stairs, we then ran to the riverfront and did an AYG sprint across the historic bridge, followed by a leap frog style sprint/indigenous run back across the bridge. We then moseyed further up the riverfront trail to a pull up bar where we did 2x rotations through 5 pull ups, 10 decline merkins, 10 dips, and 10 merkins. After this we moseyed back to the AO (intentionally running by the CKO class that was taking place).
Mary started with 15x Freddie Mercuries. YHC then gave instructions for the American Hammer with the knee up – but gave the caveat that we’d be completing this evolution at the top of the stairs. So after one more trip up the stairs we completed 10x American Hammer Knee Ups and in true BE fashion held the COT in a different place than we began.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)
Encouraged the pax to hold on to our connections to each other through the tumultuous political season we are navigating.
YHC’s 99th post of the year.
Bald Eagle Out