Stairway to Fitness

  • When:07/18/14
  • QIC: Stagecoach
  • The PAX: Horsehead, Mr. Brady, Puddin Pop, Cheese Curd, Lego, Gullah, Stagecoach

Stairway to Fitness

The VSF was planted on a perfect morning for a workout. Seven pax gathered and set off into the gloom. Here’s what we did.

Jog down to the football field.


  • 1 Legged Burpees x 5 each leg OYO
  • Mountain Climbers x 25
  • SSH x 25
  • IW x 26

Find a partner for the Alabama Slamma:

  • P1 – 20 Merkins
  • P2 – Squats until P1 finishes
  • Flapjacks
  • P1 – 19 Merkins
  • P2 – Squats until P1 finishes
  • Flapjacks
  • Continue ladder all the way down to 1 rep
  • 210 Merkins for those counting

With everyone’s peck’s all puffed out, head over to the stairs.

Circuit 1:

  • Follow the leader, progressing through each aisle
  • Aisle 1 – Hop on right foot up, jog down
  • Aisle 2 – Hop on left foot up, jog down
  • Aisle 3 – Bunny hops (feet together) , jog down
  • Aisle 4 – Wide leg (shoulder width) hops, jog down
  • Aisle 5 – Side steps up facing right, jog down
  • Aisle 6 – Side steps up facing left, jog around and back down aisle 1
  • Repeato

Circuit 2:

  • Spread out so everyone gets an aisle
  • 10-15 second recovery between rounds
  • Round 1 – Toe taps 30 seconds, sprint to top, jog back down
  • Round 2 – Toe taps 20 seconds, sprint to top, jog back down
  • Round 3 – Toe taps 15 seconds, sprint to top, jog back down
  • Round 4 – Toe taps 15 seconds, sprint to top & jog back down x 2
  • Deep lunges back up to the top

Playground circuit:

  • 10 Pull-ups
  • 20 Spiderman Derkins
  • 30 Heels to Heaven
  • Repeato

We have 2 minutes left, so jog back down stairs and over to base of Grandma Mtn. Run up the mountain and touch the blue door. Jog back to parking lot, AYG the last 100 yards.



  • YHC promised a full body workout, and I think I delivered. There wasn’t much running today unless you count the stairs, which we absolutely count. I love the way the stairs crush your spirit and legs and raise your heart rate.
  • Who knew that hopping up stairs on one leg would be so hard?
  • For the record, we did not do what the schmucks in the picture are doing.
  • Too bad we ran out of time. I had gassers on the weinke too.
  • It was a small group today, which led to great 2nd F.
  • Form started to suffer a bit during the Alabama Slamma, but everyone pushed through. And I didn’t see any face plants, although Lego did have little rubber pellets all over his forehead?!?!? Not sure what exercise he was doing.
  • T-claps to Mr. Brady for running to/from the workout, even after an a.m. run and Night Train yesterday. Plus, Mr. Brady wanted to do a third set of the playground circuit. Q refusenick.
  • Thanks Gullah for the send-off.
  • Sound off in the comments if you have anything else to share.


  • Mud run signups are still open. Contact Gummy for more info.
  • F3 Dads continues Saturday

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Cheese Curd
9 years ago

Good stuff Stage Coach! Well planned morning.

Thanks to whomever let it out about the # of merkens performed, until we got to the very end…wooha! Interesting form from most as we got to the end!

Those stairs sucked, I wish there was an escalator like the picture above. As we were doing the toe taps, I looked like the girl in the Rebook step video who had ultra-modified…yes, unimpressive, but I was whooped!

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