Stairs, Stairs and more Stairs - The Swamp 10/13/17
- When
- Friday, October 13, 2017
- Q
- witchhunt_09
- PAX
- 17 witchhunt_09, BONES, Brad Saunders, Cobra Kai, Cornhole, CSPAN, Dr. Jedi, F3 DaVinci, gekko, Half Shell, Royale, su, Tater-Russell Peeler, TINSEL TheFort, wwl
A cool and drizzling day didnt keep the Pax away. 19 was the number with 5 ruckers and 13 bootcampers. Rad took the ruckers and I had the bootcamp.
We started with a short mosey to the parking lot behind Just Fresh where we circled up to stretch and loosen up. COP involved:
- SSH x25
- IW x10
- Windmills x10
- Weed Pullers x10
- Merkins x10
- Honeymooners/Downward Dogs
Pax were ready so we started The Thang:
I had the Pax split into groups of 3 with one group having 4. Each Pax would be performing a different excercise using the Pax running the stairs as the timer. Each Pax would rotate the excercises until each Pax had run the stairs twice. The cycles were:
- Cycle 1
- Pax 1 - Up and Down Stairs x5
- Pax 2 - Broad Jump across parking lot (didn't anticipate the rain which made this a little tricky)
- Pax 3 - Flutter Kicks
- a couple 10 counts
- Cycle 2
- Pax 1 - Up and Down Stairs x5
- Pax 2 - Bear Crawl across parking lot (Tip: Parking lines are slick when wet)
- Pax 3 - Peoples Chair
- a couple 10 counts
- Cycle 3
- Pax 1 - Up and Down Stairs x5
- Pax 2 - Recovery run across parking lot
- Pax 3 - Burpees (CROWD PLEASER)
With that completed we were out of time so we lined up for an Indian Run back to COT where the Ruckers were waiting.
Thanks to Cable Guy for the opportunity to lead.
Until next time, back to the hunt...