The Stair Master

The Stair Master

6 men posted for WAMRAP this morning. One was a site FNG (Spare Parts) and now a life long convert. One claimed he only showed because he had an appliance failure that kept him from making it to Donut on time (Turkey Leg). This is generally unforgivable, but since he is in Boston Marathon Training season, I will let it go. One missed the launch but quickly found us in the parking deck, surprise, surprise! (O’T). One maintained impeccable form and performed the ever solid takeout at the end (Da’ Squids). And one thankfully didn’t bring the sandbags (Flipper)

The Thing. Doesn’t get much simpler than this.

Mosey to top of parking deck.

Run down that set of stairs and back up – 1 Sit Up

Run across deck and down the other set of stairs and back up – 1 Hand release burpee.

Repeat adding one rep of each exercise each round. At the half way point on time (around the 8th round) reverse it and count back down. If you hold a steady pace you should make it back down to 1 rep each.

Moleskine

It sucked. When finished we had 93 total flights so a little up-down extra credit got a few to 100+ flights of steps (20 steps per flight). I know I was at or near red line the whole time. Surely others felt similarly.

Always a good crowd at WAMRAP – Give it a try. It’s the worst/best workout of the week.

-Alf

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