Backblasts

Backblast #814 – Bolt 45s and ATMs

AO: The Stairs
Workout Date: 11/09/2021
QIC: Bart Simpson
PAX: Gravy, LP, Chubbs, MAD COW
Pre-Blast: The Stairs are calling, will you answer? Headlamps encouraged, coupons not necessary. HCs?

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

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

Stretches
Cheerleaders
Sun Gods
Capri Lap

The Thang

In between each exercise we did the stairs at various cadences. First one step at a time, then every other step, then skipping two steps, then up the flight as fast as you can. Skunk at the Stairway to Heaven caused us to head south to the stairs next to Spectrum Health’s parking ramp (on Division).

In between each flight (or double flight) of stairs, we did the following in cadence: Animal Style Squats, ATMs and Bolt 45s. Each exercise was completed at least twice.

Mary
25 American Hammers
15 Freddie Mercuries

Count-O-Rama

Name-O-Rama