stairs

Running hard up a long flight of stairs is tough. It requires us to lean forward, lift our knees higher, and swing our arms harder. Stair running is a power move. Speed and momentum help for the first few stairs but then upward motion requires a strong plant and lift.

We ran up the center set of stairs, took a left turn, ran across the top ridge, stopped and picked up 5 pounds in each hand. The girls ran while the boys exercised. When the girls reappeared, the boys ran and the girls exercised. Each run took about 2.5 minutes. In two and a half minutes of running, the other group could average about 30 repetitions of various arm, shoulder and back exercises.

3 miles, 500 reps.

Jennifer 21 - Jacked
John S 21- M1
Colby 21 - committeed
Caroline 20 - W1
Harriott 20 - steady
Lisa 20 - effort
Emi 19 - reniasance woman
Lucy 19 - fast
Gary 19 - stud
Marc 19 - Metamorphosis
Kerry 19 - quiet
Charles 18 - not quiet
Charlie 17 - coming
Cleve 17 - resurrecting
Kaffee 16 - Joy
Dave B 16 - primetime
Mary Anne 16 - thin
Wendy 15 - Wonder
David M 15 - strong
Mary Blythe 14 - sweet
Matthew 14 - silly
Jimmy F 14 - healthy
Bob 12 - happy
Prancer 12 - MIA
Slawek 12 - solid
Cassie 12 - southern
Michelle 10 - MIA
Jimmy S. 11 - hurting
Rich 11 - desire
Terri 11 - babe
John Oneill 11 - talker
Allison 10 - sugar
Dave D 10 - elite
Niki 10 - tough girl
Susan 9 - miss her
Sally 9 - always willing
Irene 9 - in shape
Michael 8 - lion hearted
Carolyn 8 - lioness
Leslie 7 - lovely
Amy - 5 - long
Molly 4 - hot mom
Steef 3 - talented