In MEMORY of Lyell – The Stairway To Heaven

1

Date: 8/20/2014

Team Leader: Rick T (BTB)

The Team: G.I. Sunshine, Chocolate Thunder From Down Under – With A Wiggle, Ralph, Jim (Still needs a name!), Angler, Jason B. (FNG), BTB (TL)

Warm Up (All exercises done in cadence)

  • SSH x 25
  • IW x 25

Jog to CMC Mercy Parking Deck

Plank-O-Rama at the parking deck stairs while everyone catches up.

Stairway To Heaven (All exercises done in cadence)

  • Team ascends the stairs to the top (4 stories)
    • Push Up x 20
  • Descend staircase back to bottom
    • Squat x 25
  • Ascend staircase
    • LBC x 25
  • Descend staircase
    • Lunge x 10 each leg
  • Ascend staircase
    • Mountain Climber x 20
  • Descend staircase
    • Squat Thrusts x 10
  • Ascend Staircase

Deck Descension

  • Jog down first short ramp
  • Karaoke down long ramp, switch orientation half-way
  • Side step down next long ramp, switch orientation half-way
  • Backwards jog down last ramp
  • Jog to rear parking lot

Rock Work

  • Everyone grab a rock from the retaining wall area
  • Military Press x 20
  • Hold rock above head as long as possible (Tiann out-lasted everyone)
  • Return rocks to the pile
  • People’s chair x 60 seconds

Head Home

  • Jog up to 5th street
  • Partner up -catch me if you can:
    • Partner 1 does 10 push ups
    • Partner 2 jogs towards CBH
    • Partner 1 sprints to catch Partner 2
    • Flapjack
  • Return to CBH Parking Lot

6MOM (6 Minutes of Mary) – All exercises done in cadence

  • LBC x 25
  • Flutter kick x 25
  • Rosalita x 25
  • Dolly x 15

ENDEX

AAR

  • Great work by everyone this morning.  This was my first non-ruck lead in a long time, and only my second team lead at the CBH.  I love this group, and I never want to miss one of these workouts.  We have such a great team!
  • I heard a lot of heavy breathing this morning, even from our very own Ranger Jason, so it must have been hard.  I tried to mix it up a little bit and take us to a new location.  I am sure we will see more of those stairs before long!
  • Welcome to our FNG Jason, this was his first workout with team SPEARHEAD but he is already taking a leadership role in #BREWRuck003.  #STRONG!
  • Good to see Ralph out there this morning, also a new leader in our group.  Ralph is accompanying The Hoff down to Greenville this weekend for the final launch workout.  We are honored to have you in our ranks!

Announcements

  • #BREWRuck003 – sign up!  This is going to be a great event.  Last time we donated 2,000 pounds of food.  This time we hope to double that.  http://bit.ly/BREWRuck003
  • Final launch period workout for SPEARHEAD Greenville, SC is this Saturday.  We are looking for volunteers to head down with The Hoff to lead this workout.  They have an AWESOME group down there, and it is always fun to join them for a workout.  Don’t miss the chance.
  • SPEARHEAD Moving Company – Culkin is moving this weekend in South Charlotte.  Everything will be finished by mid-afternoon.  ACRT and food to be provided.  Please come out and help us knock out yet another move for a teammate!

 

Share.

1 Comment

Leave a Reply