- QIC: wingman
- Pax: Starch, stonehenge
Just getting after it
Date: 2025-11-08 AO: stonehenge Q: Cheese Curd PAX: Starch FNGs: None COUNT: 2 WARMUP: jog to the main parking deck and head to the bottom floor for IW, SSH, and runners stretch merkins
THE THANG: Stairwell Burpee Breakdown Run to the top of the 8 story parking deck via ramps. At the top perform 1 of the following, run to the bottom via the stairs and back up to the top, minus 1 flight each time
– 20 merkins – 20 bunny hops – 20 jump squats
Once at the bottom, take stairs to the top, 6 burpees ( number of burpee breakdown x 2) and run down ramp
Head to the fountains At the center: 10 Bulgarian Split squats, , 2o dips and then either 20 inclines or declines. Go to one of the 4 entrances and 20 ab related exercises. Obviously 4x’s
Run back to AO, 20 step ups each leg, and a called ab x2
And done!!
MARY: yeah, Mary she was there for all rest periods
ANNOUNCEMENTS: see the spread sheet
COT: not much was said at COT as Starch and I talked and worked the entire morning. Who says a workout with 2 guys isn’t a blast!! We missed teddyf3 heal up brother!
Starch put up with this workout and I appriciate it, the stairwell work took about 40 mins. I don’t have the number of stairs because I forgot my watch, but it was a lot.
I know he’s young, but both him and I had lack of sleep and still crushed it today. Look in the mirror, discover your “why” and get out here.
Have a great Sat!!
THE THANG: Stairwell Burpee Breakdown Run to the top of the 8 story parking deck via ramps. At the top perform 1 of the following, run to the bottom via the stairs and back up to the top, minus 1 flight each time
– 20 merkins – 20 bunny hops – 20 jump squats
Once at the bottom, take stairs to the top, 6 burpees ( number of burpee breakdown x 2) and run down ramp
Head to the fountains At the center: 10 Bulgarian Split squats, , 2o dips and then either 20 inclines or declines. Go to one of the 4 entrances and 20 ab related exercises. Obviously 4x’s
Run back to AO, 20 step ups each leg, and a called ab x2
And done!!
MARY: yeah, Mary she was there for all rest periods
ANNOUNCEMENTS: see the spread sheet
COT: not much was said at COT as Starch and I talked and worked the entire morning. Who says a workout with 2 guys isn’t a blast!! We missed teddyf3 heal up brother!
Starch put up with this workout and I appriciate it, the stairwell work took about 40 mins. I don’t have the number of stairs because I forgot my watch, but it was a lot.
I know he’s young, but both him and I had lack of sleep and still crushed it today. Look in the mirror, discover your “why” and get out here.
Have a great Sat!!
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