Stairways to Sevens

7 PAX showed up on 7/14 (which is 7+7) for a workout that included 7 stations, each one including completing exercises in a ladder (or stairway) to 7.

DISCLAIMER

PRAYER

COP

• Willie Mayes Hayes x10 IC • Merkins x10 IC • Demotivators (like Motivators except instead of decreasing the reps, we started with 1 rep and increased) 1 –> 7 • Abe Vigodas x10 IC • Squats (3 count hold) x10 IC • Monkey Humpers x15 IC • Hillbilly Rockettes x10 IC

The warmup concluded with an Indian Run to the top of puke hill, 10 merkins, and then a mosey back to the track.

THE THANG

PAX rotated through 7 stations. The idea was that each station had a high (above the waist) exercise and a low (below the waist or close to the ground) exercise that would be completed in alternating fashion in a ladder from 1 –> 7 (e.g., one box jump, one decline merkin, two box jumps, two decline merkins, … , seven box jumps, seven decline merkins).

• Pull up bars: Squat-Jumps; Pull Ups • Tires: Box Jumps; Decline Merkins • Bleachers: Monkey Humpers; Demotivators • Blue Monster: Body Rows; Dips • Benches: Block Skull Crushers; Block Curls • Hill 1: Jacob’s Ladder with Burpees • Hill 2: Jacob’s Ladder with Big Boy Sit Ups

MARY

• Valley Merkins x3

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS

Check Slack for information about upcoming events that PAX are participating in. These include, but are not limited to: 9/11 memorial stair climb, spartan races, goruck events, and the noli triple threat.