Backblasts

Backblast #726 A Pyramid Up the Stairs

AO: The Stairs
Workout Date: 06/08/2021
QIC: Less
PAX: Splitter, Bart Simpson, Forrest
Pre-Blast: Bald Eagle had a family emergency come up, so I stepped in for him as the QIC.

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

Warm-O-Rama

-Stretch to the toes 10 count

-Left over right and right over left 10 count

-Standing groin stretch 10 count

-Calf stretch each leg 10 count

-20 side straddle hops in cadence

The Thang

-The pax started at the bottom of the stairs and ran to the first landing and back to the bottom and did an exercise of 1 rep.  They then ran to the second landing and back to the bottom and did an exercise of 2 reps and then the first exercise of 1 rep.  Each run up the stairs added an extra landing and an extra exercise in the pyramid.  There are are only 8 landings including the top, so the Q added the first and second telephone poles at the top as the 9th and 10th landings to make it a pyramid of 10 different exercises.  The 10 exercises were as follows:

  1. 1 man maker
  2. 2 squats
  3. 3 merkins
  4. 4 lunges (single count each leg)
  5. Motivators from 5 to 1
  6. 6 squat jumps
  7. 7 Carolina dry docks
  8. 8 side to side hops in cadence
  9. 9 Suzanne Somers
  10. 10 burpees

Count-O-Rama

Name-O-Rama

COT

More or Less,

Less