16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July. QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a fair amount of adult beverages! Thinking most that might show up for his Q would anticipate a block beat down, thought was given during the 4 hour drive home as to how this Muscleship Q would go. Ah the tree line near NOMA brought back memories of one of the toughest obstacles ever done…..the climb of stair way to heaven (details given during the workout, you had to be there to understand). So using this as motivation the stair way to 7 was concocted!
Disclaimer then encouragement that in order to grow one has push beyond one’s comfort zone!
Mosey around the field, then line up tree alternating legs 7 each front leg lifts, right then left side lung.
Circle up – all in cadence x 7
Peter Parkers
Merkins
Scorpion kicks left & right leg
Country crab leg lift to a dip
Side Straddle Hops
The journey to the stairway to 7!
1st Climb UP:
Line up tree 0
One double under
Run to tree 1
Two Merkins
Run to tree 2
Three double unders
Run to tree 3
Four Merkins
Run to tree 4
Five double unders
Run to tree 5
Six Merkins
Run to tree 6
7 of each double under / merkins
All of finish go directly to plank waiting and active recovering until the 6
30 seconds rest
1st Climb DOWN – Descending double
At Tree 6
7 ea double under / merkins
Run to tree 5
6 ea
Run to tree 4
5 ea
Complete the descent until tree 0 reached and 1ea double under / merkin
1 minute rest
2nd Climb UP
Same concept except this time the effort doubles
Tree 0
2 Carolina Dry Docks
BEAR CRAWL between trees.
Tree 1
4 Carolina Dry Docks
Then
6, 8, 10, 12, 14
Again once finish hold a plank and wait with active recovery. 30 secs rest
2nd Climb Down
Same concept except this time add plank jacks after Dry Docks
At Tree 6
14 ea Dry Docks / Plank Jacks
Run, Mosey or Slow Mosey between trees
12 ea
same
10 ea
Complete the descent until tree 0 reached and 2ea Dry Docks / Plank Jacks completed
3rd Climb Up
Partner up
At Tree 0
Pax 1 sits with arms extended out in a cross; Pax 2 performs a Merkin then jumps over one arm of Pax 1 and completes another Merkin.
Pax 2 and Pax 1 flap jack the movement.
NOW Pax 2 on the ground flips to extend legs for Pax 1 to grab in order to wheelbarrow to Tree 1.
At tree 1 Pax 2 remains on the ground, extends arms Pax 1 will do the Merkin/Jump over 2 times. Then flap jack the movement. This time Pax 1 will be the wheelbarrow to tree 2.
This continues to tree 6 with the Merkin/jump over rising to 7 each side.
Once complete mosey to get water.
Final Climb 7 min AMRAP: (2) 3 min with a 1 min rest in between
7 squat jumps
7 incline merkins
7 decline merkins
Run across the short width of the field and back
repeat
Circle Up for Mary:
2 min plank – start at low plank 30sec – rise to high plank 15sec then in cadence 7 opposite hand to foot touches, transition back to low plank
1 min rest
Rinse and repeat.
Then in cadence 7 scoops, 7 flutter kicks, 7 V Ups
Head to the flag……wait 1 minute: 7 Burpees OYO
DONE!
COT – Life is a bless and we know not the day or time. Reflection of the 4 young girls (3 recent LSU graduates) that were tragically killed in a helicopter crash over the Holiday week. Stay focused to be appreciative, open to forgive as well as being forgiven. God Bless!
