Backblasts

Backblast #772 – No plan? No problem.

AO: The Stairs
Workout Date: 08/24/2021
QIC: MAD COW
PAX: Snoop, Chubb's, Gravy, Bart Simpson
Pre-Blast: MAD COW on Q @ the Stairway To Heaven. No coupons... #LFG

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

YHC picked up the Q the day before, so there was a very limited plan heading into the workout. No worries, we will mix up some new exercises with some oldies (but goodies). If I remember correctly, this is how it went down…

Warm-O-Rama:

  • Various Stretching
  • Parking Lot Tracers
  • Cardio Abs – PAX line up and an AB exercise is called. Upon completion, Q yells ‘GO’ and PAX sprint across parking lot. Exercises included – 15 BBS (IC), 15 Freddie Mercuries (IC), 15 LBC’s (IC), 15 Flutter Kicks (IC)

The Thang:

Head to the stairs and continue up. At the top, run to the end of the street for:

  • 21 (4 ct) curb step ups IC – repeat 5x

Down the stairs, next exercise:

  • 100 Grady Corn (IC) – Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position.

Head up the stairs, next exercise:

  • 50 (IC) of the “exercise I learned in Physical Therapy” – Arms held high above the head, Q says up and a shoulder shrug is done.

Down the stairs to the concrete wall:

  • 25 (IC) of the “exercise I saw of Twitter last night” – Holding air chair with 4ct of arms up, touch toes, touch knees and then clap to complete 1 rep.

Head up the stairs this time touch every step twice (for every other flight):

  • Run to the Lookout Park
  • Alarm Clock – PAX laying on ground, Q yells up, PAX stand up (~25 or so IC). Q yelled for a ‘snooze’ every now and then.
  • 50 (IC) of the “exercise I learned in Physical Therapy” – Arms held high above the head, Q says up and a shoulder shrug is done.
  • Run back to top of stairs
  • 25 curb step ups (IC) – repeat 5x

Head back to the AO.