10 Loops on the Steps
AO: Caney Creek
When: 09/23/2020
QIC: Ha-ha
PAX (9): Nacho Libre, Zohan, Pothole, FNG Belay, Carabiner, yeah and 4 more....
Preamble:
Back at Caney Creek after a hiatus for BRR training runs. It is time to run some steps!
Warm-O-Rama:
5:15 and NLB is not there but we mosey around the parking lot and as we finish they roll up, 5 in all.
- SSH
- SLOOOW Weed Pickers (Murder Bunnies are taking revenge)
- Imperial Walkers
The Thang:
We moseied over to the bottom of the stairs where the action items for the morning are set up: 10 rounds with counts from 5 up to 50 in increments of 5. Add one more exercise on each round. Like this:
| Burpee | Merkin | LBC | Lunge | Mountain Climber | Plank (seconds) | American Hammer | SSH | BBSU | Squat | |
| Round 1 | 5 | |||||||||
| Round 2 | 5 | 10 | ||||||||
| Round 3 | 5 | 10 | 15 | |||||||
| Round 4 | 5 | 10 | 15 | 20 | ||||||
| Round 5 | 5 | 10 | 15 | 20 | 25 | |||||
| Round 6 | 5 | 10 | 15 | 20 | 25 | 30 | ||||
| Round 7 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | |||
| Round 8 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | ||
| Round 9 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | |
| Round 10 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 |
| Totals | 50 | 90 | 120 | 140 | 150 | 150 | 140 | 120 | 90 | 50 |
| Run a lap up the steps after each round |
|
This took us right up to 6:00. Good work, men!
COT:
One FNG to name, welcome rock climber “Belay”!
Naked-Man Moleskin:
Notibles for today:
- Nacho was not last man in
- Pothole has a Ford in the shop! Fix or…
- The NLB brothers are bringing in the FNGs! Good work, men!