9/11 stair climb with extras
AO: 5andDime
BeatDown Date: 09/09/2021
PAX:
Number of Pax: 11
Pax Names:
57, Nomad, Oracle, Walt, Wonka, Cheesesteak, Silver bullet, Casket, EZ pass, Picket Fence
Number of FNGS: 0
FNG Names: N/a
QIC: Backdraft
Introduction
Stairs, stairs, and stairs. With workouts at the 3rd floor in 9 or 11 reps
Warm-O-Rama
Short Mosey, Twinkle toes x15, Abe Vigoda x 15, and 21 ssh
The Thang
Mosey to the walmart parking garage for 9/11 stair climb with workouts on the 3rd floor each time your reach it
3 flights 9 plank jacks
Oyo
9 flights 11 shoulder taps each side
15 flights 9 merkins
21 flights 11 burpees
27 flights 9 mountain climbers each side
33 flights 11 plank jacks
39 flights 9 shoulder taps each side
45 flights 11 merkins
51 flights 9 burpees
57 flights 11 mountain climbers each side
63 flights rinse/ repeat from start
69 flights
75 flights
81 flights
87 flights
93 flights
99 flights
105 flights
111 flights
Circle of Trust
Family picnic at Lochmore club rsvp asap to casket.
Prayers for Colin M, our brother dutch oven, cheesesteaks travels, and all of our HIM competing in IPC this Saturday.
Naked Man Moleskin
20 years ago a cowardly act was done to our country. Please pray for and remember all the lives we lost on that day.