Us vs Stairs

AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Lumbergh, Slash, Samurai, Walkman


Cloudy and 41F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X20 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

x20 Thigh stretch (leg across other leg thangy, x10 each side)

x20 butterfly stretch

The Thang

Mosey to the 3 sets of stairs leading down to the track. Some chatter about all of our asses and thighs still being sore from Slash’s epic lunge beatdown on Wed. Announcement was made to LET ALL GAS OUT NOW because next exercise will be DANGEROUS if crop dusts are present.

Us vs Stairs

Pax line up at the top of the stairs in pairs of 2s. With each set of 2 behind the other set of 2. We all get down in bear crawl position.

Proceed to bear crawl down the stairs, giving pair in front a decent amount of lead time. Once the bottom is reached, clear out of the way of incoming PAX but do not get out of bearcrawl/plank position. Once all PAX are done, proceed to go up the stairs in reverse bear crawl making sure to give lead time to PAX in front. Once at the top again, repeat to go down.

We ended up struggling going up and reverse (it is a serious shoulder/tri beatdown), and most of us modified to go up facing foward about a third of the way through.

Short recovery and start of Arm Circuit

x20 arm circles

x20 seal claps


partner up and begin at one end of football field. One partner runs and other partner does exercise, reaching numbers below as a team. Plank/Squat til all pairs complete.

x200 Merkins (first 100 wide grip, second 100 t push ups)

x150 W supermanish exercise. Hands in front starting on floor, raising up with back, brings arms back into W shape, squeezing shoulder blades together, and concentrating on the back.


No time left. We had a mishap with Slash coming back to courtyard. He stepped on a sprinkler and rolled his ankle pretty good. Walkman immediately lent him a shoulder, and Herbie later brought him an icepack. Great teamwork to help a fellow PAX. Lumbergh said NO MORE SHORTCUTS. Good lesson for this workout, and life as well. I agree.


We discussed my new job, and I just found out my company will allow almost all of us to be permanently remote both domestically and in approved locations internationally, Italy being one of them. My wife has been wanting to go back to Italy for awhile, and we may very well do that in the near future.

Lumbergh was recently promoted to a new role. Although he seems pumped, having to coordinate with colleagues in Germany has been difficult due to different timezones. We all gave him a big congrats.

Moment of silence for prayer/positivity.

Over and out,