Backblast

BackBlast #592 – Faster than Ol St Nick

DATE: 12/24/20
AO: The Stairs
QIC: Madoff
PAX: Draper, Bart Simpson
Pre-Blast:

blackops at the stairs tomorrow too, 5:30. no poetry here, just the joyous up & down cadence of stairs. join for coupon/stairs circuits or you vs you.

WARM-o-RAMA

Stretching

THE THANG

Carry coupon to top of stairs. 5 rounds of 4 sets, starting at 15 reps, then 14, 13, 12, 11. Sets included coupon curls, coupon rows, merkins, dips.

In between each round, jog to street corner & back, then down & back up stairs for next round.

Each time up the stairs:

  • First, as fast as possible,
  • Second, normal,
  • Third, every other step,
  • Fourth, as few steps as possible.

MARY

2X
15 BBS
15 LBCs
15 American Hammers each side

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama

Madoff