Seven Step Program

When Sister Act reached out about taking a downtown Q, YHC knew it couldn’t be a lightweight weinke. It needed to be something that would be tough but also foster the mumblechatter that is so valued Downtown.

YHC arrived to find a few PAX waiting and several other screaming into the parking lot close to time. 0530… so let’s get after it.

(Very) brief disclaimer
Warm-up
SSH IC x 12
LBCs IC x 12
Merkins IC x 12
Imperial Walkers IC x 12

The Pledge

Let’s Mosey towards the bridge. YHC knew that Whoopee was doing the Chad1000 at Bess that morning so the plan all along was to incorporate as many step-ups into the workout as possible.
We stopped at the planters over the bridge for just that opportunity.
Step-ups – 25 each leg

Mosey towards the parking lot across Long Avg below the stairs. Time for what I named Stairway to Seven. Not step-ups, but we did go up steps.
Partner up – Partner 1 does the exercise AMRAP (not the missle system) while P2 runs up the stairs, across, and then down the other set of stairs. Once P1 returns, P2 runs while P1 does same exercise. 7 trips up the stairs for each partner
Round 1 – Seal Jacks
Round 2 – Squats
Round 3 – Flutter Kicks
Round 4 – Perfect-form Merkins
Round 5 – Calf Raises w/ Morrocon Night Clubs
Round 6 – Big Boy Sit-ups
Round 7 – Burpees
Then, Burpees until all groups were done

Mosey back over the bridge. First time through, Wirenut mentioned there were bars that were perfect for pull-ups. Great idea.
2 by 2 like Noah and the Arc, the PAX would do 5 pull-ups each while everyone else did Step-Ups at planters on bridge.
When all pairs had finished, YHC decided we needed another run of that. So we repeated down the line again. Just to note, a little better the second time, but not much.

Mosey to the parking deck. PAX would do 10 count of each of 7 exercises from Stairway to Seven. So…
Seal Jacks x 10
Squats x 10
Flutter Kicks x 10
Perfect-form Merkins x 10
Calf Raises w/ Morrocon Night Clubs x 10
Big Boy Situps x 10
Burpees x 10 (5 were called, but Q gave into peer pressure to not seem weak)

Mosey up stairs and around to next floor. Repeat of 7 exercises x 10.

Mosey up stairs again to top floor. Time only allowed for 10 burpees.

Mosey back to the flag. Flutter Kicks until a false stop was called with 20 seconds to go. As to not cheat anyone, 2 burpees were called. Time…

Announcements
Post tomorrow to honor Veteran’s Day – Hero WODs at each AO
11/18 F4 Trail Run – see Freight
Thanksgiving – Ultimate Frisbee @ 0700
Christmastown 5k – see Broke
12/2 Christmas Party and Convergence @ The Yank

Prayer Requests
Flintstone’s son
Montana
Turtleman and family
Southern Bell’s son
Safe travels in upcoming weeks
Jackson Hall, praise that tumor appears to be shrinking
Wirenut’s mom
Pallbearer’s son

Prayer to take us out

Until next time…