Posted on by f3ohms

Stairway to Seven (Remastered)

QIC: Ohms
Date: 11/21/2017
PAX: Angus, Best in Show, Flemish, Laces-Out, Picasso, Prosciutto, Ringwald, Stairmaster, Steam Engine,
AO: Hill City

Conditions

[It was in the 30s and cold…but we warmed up quickly]

The Disclaimer

[This is F3…Fitness, Fellowship, and Faith. This is a free peer led workout and we do not claim to be professionals. Today’s workout will be fun, but also difficult so if you need to modify then please don’t hesitate.]

COP

  • Circle Burp
  • SSH x 12 IC
  • Cotton Pickers x 12 IC
  • Windmills x 12 IC
  • Infiniti Plank
    • Merkins x 7 IC
    • Mountain Climbers x 7 IC
    • Peter Parkers x 7 IC
    • Angle Grinders x 7 IC
    • Shoulder Taps x 7 IC
    • Wide Merkins x 7 IC
  • LAC’s x 10 IC
  • LAC’s Reverse x 10 IC
  • Shoulder Press x 10 IC
  • Moroccan Night Club x 10 IC

The Thang

Round 1 (Getting Warm)

  • 40 yard sprint
  • LBCs x 10 IC
  • 40 yard sprint
  • LBCs x 10 IC
  • 40 yard sprint
  • SSH x 10 IC
  • 40 yard sprint
  • SSH x 10 IC
  • Suicides

Round 2 (Stairway to Seven)

  • Start at bottom of the Stairs (where the Swamp Thang lives)
  • Box Jump one step
  • 7 Incline Merkins & 7 Dips
  • Box Jump next step
  • 7 Incline Merkins & 7 Dips
  • Rinse & Repeat until the top of the steps are reached

Round 3 (Mt. Midoriyama)

  • Bear Crawl to top of Mt. Midoriyama
  • 5 Burpees
  • Mosey back down to the bottom

Round 4 (Stairway to Seven…again)

  • Start at bottom of the Stairs (where the Swamp Thang lives)
  • Box Jump one step
  • 7 Squats
  • Box Jump next step
  • 7 Squats
  • Rinse & Repeat until the top of the steps are reached

Round 5 (Mt. Midoriyama…again)

  • Bernie Sanders to the top of Mt. Midoriyama
  • Mosey back down to the bottom

MARY

  • Leg Climbs x 15 IC
  • Dying Cockroach x 15 IC
  • American Hammers x 15 IC

Ball of Man

  • COT
  • Name-O-Rama
  • Prayer

 

Moleskin