Stairway to….

Stairway to….

Pax of 5 showed up for what seemed to be an easy workout on paper.  It turned out to be a real beatdown.

Warm up

Circle the front lot with a light jog

25 SSH – IC

25 Plank Jacks – IC

25 MTC – IC

The Thang

Go to the rock wall for a pretty good-sized ROCK

William Wallace says throw rock walk to rock 5 squats do again for 20 yards. At the end jog to the other end and back for 10 curls. Throw Rock back for jog and 10 shoulder presses.

Repeat 2 more time replacing squats with Merkins then plank punches.

Next, mosey to the track. Sprint straightaway then 5 burpees, recovery jog the corners. Completed 2 laps.

Time for the main attraction:

Start with the visitor bleachers, run up each section. At the bottom of each section do 5 merkins.

Jog to the backside of the home bleachers for stations

Jump Rope

Step-ups

MTC

Wall Sits

Burpee pull-up (vertigo)

1 minute of fun with 10 sec of rest

Now to the home bleachers, run up each section, at the bottom of each section do 5 dips.

Stations again.

40 sec of fun with 15/20 seconds of rest. (needed some extra recovery time. Pax was pretty gassed by this point. Every one except McGee the beast)

Fast Mosey back to AO right on time.

What a beat down.   When I put this down on paper it didn’t look that tough, boy was I wrong. We had the pleasure of having a metro member (McGee) down. He had to get one last post in before vacation. I am not sure what the metro boys eat, he threw the rock 5 ft farther, the bleachers was like a walk in the park, and the burpees was just as easy. Q did take him in the burpee pull up.

Bratwurst killed the track and bleacher workout. Not sure he was a big fan of the Braveheart inspired rock toss.

Snowflake, what can I say about Mr. consistency. The guy just puts up a strong workout every week. Thank you for helping bring the six along by the way was the Q.

We had to circle back to pick up Camacho; he was a few minutes late. Oh yeah he only lives a mile away from AO. He crushed the bleachers today. Not that great at the jump rope.

Thank you Snowflake for taking us out.

New site coming July 16th Nesbit Park in Waxhaw