Workin’ Off Our Stuffin’
November 24, 2017
Payday Backblast: working the bird
November 24, 2017

Back blast Black Friday Iron Maiden

  • When: 11/24/2017
  • Q: MaryLou
  • Pax: Real Deal, Spokes

Having never had the Black Friday Q before, I wasn’t sure what to expect but these ladies made this workout so much fun for me – rehashing Thanksgiving celebrations, talking kids, holidays, and things to be thankful for.  I am thankful for Spokes and Real Deal not leaving me alone this morning!

The Thang:

Warm up:  20 jumping jacks (or maybe 18…), 10 imperial walkers, 10 windmills

Run to clock tower on the greenway

10 burpees, 20 carolina dry docks, 20 skaters, 10 plie squat pulses in cadence, 25 plank jacks

Run to top of Christmas tree lot hill and back to clock tower

10 squats with side leg raise, push up with over head press – progress from 10 each to 1 each, 10 squat with jump turn, 50 little baby crunches, 10 split squats

Run to big circle fountain

15 step ups each leg, 1 minute side plank, 20 tricep dips, 15 single leg bridges each, 1 minute side plank (opposite side)

Run to bottom of hill at the Berkshire

Side squat up the hill 20 each side, run remainder of the way to the top of the hill, once at the bottom: 15 single leg deadlifts, 50 bicycles total

Run back to the Met and be thankful for each day we’re given in this life.



  1. Stairmaster says:

    Thank you for posting your backblast Mary Lou! I just joined you doing the workout yesterday morning and this morning. It was great! And I’m a bit sore today, thank you! 😉

  2. Mary Lou says:

    Holy cow Stairmaster! I am flattered that you’re keeping up with our workouts!!! You’re a rockstar! Missing you!

    • Stairmaster says:

      You can take the girl out of FiA, but you can’t take FiA out of the girl! I’m not going to let a little distance keep me away from a good workout 🙂 Missing all my FiA ladies too! Please pass along my greetings at your next workout. Thanks!

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