Slippery Pull-ups and Stairs

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Postman (Scott Colby), vanilla, Cornhole, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Banana Seat, Dual Threat
FNGs: None
COUNT: 8
WARMUP:
– Merkins x10
– Shoulder Taps x15 IC
– Baby Arm Circles
– High Knees x20 IC
– imperial walkers

THE THANG:
Pull/Push Pyramid (15 min):
– 1 Pull-up + 2 Merkins
– 2 Pull-ups + 4 Merkins
– Up to 6/12, then ladder down
Mod: Coupon Rows or Aussie Rows

Stair Gauntlet x3 Rounds:
– Carry coupon up/down stairs
– Top:
– Goblet Squats x15
– Rev Lunges x10/leg
– Bottom:
– Deadlifts x15 (coupon)
– Curls x15

Step-Ups and Overhead Carry by the fountains

ANNOUNCEMENTS:

COT:
Accelerate by Teaching

“The person who learns the most in any classroom is the teacher. If you truly want to master something, don’t just consume it—teach it. Write it down. Share it. Build it. Lead it.

F3 teaches us the same principle: When you step up and lead a workout, mentor someone new, or encourage another man, you’re not just helping them—you’re reinforcing your own growth and understanding.

So don’t just show up. Step up. Because the act of leading and sharing is what truly accelerates your journey.