Stairway to Seven, Black Water Edition

AO: Black Water

When: 07/17/2023

QIC: Bagel

PAX (10): Bagel, Benny, Deuce (Jay Mooney), Mr. Hand, Olaf, Package, Schneider, Snake, Schute and FNG Blue Balls


Keeping the spirit of my 1 year anniversary with F3 going, YHC had a little trip planned up the stairway to seven.


Quick mosey to the fountain at the top of the stairs.

10 SSH

10 Weed pickers

10 Lunge/stretch

10 Inchworms

The Thang:

Stairway to Seven AMRAP

Starting on the stage, PAX complete each round of exercises, made their way up each stepped level of the amphitheater with an eventual climb of the stairs to the fountain.

17 Mercans + 1 Burpee

17 American Hammers + 1 Burpee

17 Dips + 1 Burpee

17 Incline or Decline Mercans + 1 Burpee

17 Squats + 1 Burpee

17 Plank Jacks + 1 Burpee then run up stairs

17 Freddie Mercury’s + 1 Burpee then mosey around city center back to stage to start over


Accompanying play list for today’s festivities:

The Doobie Brothers – Black Water

Led Zeppelin – Whole Lotta Love, Kashmir (Live), Ramble On, Stairway to Heaven, Thank You, Dazed and Confused, No Quarter


Continued prayers to Benny’s family and M during this difficult time with his MIL, Bagboy’s M who’s dealing with cancer, Napalm and his family as they prepare for his deployment to Europe and to all our fellow PAX who are out there silently struggling – may they find their way back.

Upcoming ways to accelerate. More info can be found on slack

7/22 – F3 Cumming hosting beat down and meal at “The Bound” addiction recovery facility.  @Crab Cake will share relevant details so be on the lookout
8/5 – Driveway Dash hosted by @Inseam and @Valley Girl – 1 mile race between driveways every 15 minutes for as many laps as you like.
8/11-8/12 – Region wide challenge event:  Quadrathalon to honor our Johns Creek brother “Ready Mix” who we lost last year in a skiing accident.  24 hours to complete the following:  1K swim; 10K run; 20K ruck; 50K bike (Peloton is acceptable).  Inseam, Dumpster, and I did it in 2020 and had a great experience.
8/26 – 3rd Annual Darth Visor Memorial CSAUP:  Hosted by F3 Cumming at Fowler Park.

Naked-Man Moleskin:

With all that we have going on in our lives, I’m grateful there’s a group of us that choose to meet at 5:30 to push one another to get better.  For those that haven’t taken the opportunity to Q, go for it, you won’t regret it!

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