AO: stairmaster
Q: Wilbur
PAX: Dasher, Transporter, Elmer’s, Wilbur, Hot Yoga, Fuse Box, Monkey D, @maddog, @rocketman, @cheddar
FNGs: None
COUNT: 10
What had happened was:
A quick warm up with 27x SSH, static hamstring, quad, and hip flexor stretches while I shared a quick story.
35# ruck on and straight into the thang:
ALWAYS every step on the way down.
Dont stop moving!! (cardio)
5x Hurleys at the bottom (lower back)
10x Air Squats at the top (quads)
1st song touch every step up (calves)
2nd song every other step (hamstring)
3rd song every third step (glutes)
Repeat for 12 songs AMRAP.
By my personal count:
135 Hurleys, 270 squats, 1026 steps up, 675 calories in 45 minutes. The humidity was heavy and the grind was worth it. Pax will be feeling this one later if not already- and we’ll be stronger and more resilient in the end after you recover!
A strong push from all, fighting through it…. Thanks again for letting me lead you, gentlemen.
RIP Tom and Mark, 17/18 July 2009, Ghazni Afghanistan.
