Stairs Together
Disney offers The Abyss. Last week UTI treated us to some serious stair work and with the 9/11 event coming up fast, we took advantage of this spot again to get in some training to prep us to take on the challenge ahead.
EC credit to 187 who did a solo run to keep the Disney EC streak alive and well. Great to see him getting back to form.
2.0 credit to Beast who showed us how it’s done on the stairs
Warm Up: Predictable but we did a lap of the soccer fields and circled up for Good Mornings, Windmills, SSHs, MT Climbers, leg stretch then we went on the jog directly to The Abyss, with a couple fire hoses in toe compliments of Chips.
The Workout: This was all about just doing stairs. Headed down the stairs we found a few more treats waiting in the form of kettlebells and weights. The idea was to tackle the stairs and move all the props with us, with each of the PAX taking turns going solo with hose or weights. 35 kettle was a hold up at chest, 20 was an overhead, the 2 25s were to be each side farmer carry and the hose was just to muscle it up over shoulder. Here was the rule – after each up we waited for the six on a plank hold at the top and once we were all up we worked a 15 count of merkins, shoulder taps, or nipplers. Ended up getting 2 rounds so 2 sets of each exercise. If you carried it up, you carried it down. At the bottom we waited for the six in squat hold then threw down a 15 count tempo squats (picked these up posting at Mad Scientist with Lake Norman). We worked in two sets of weight-free up/down/up/down with no rest. 10 rounds was the objective and we hit the target. That’s 10 times up for each of us and at least 3 times with weight.
Mary: Quick set of LBC, Freddy Mercury, Homer to Marge, Pickle #ers and wrapped with LBC
Announcements: 9/11 stair climb, Derek Davis Thu night run and Sat official 5k
Prayer: The Natural has lots of family travelling, Nemo’s daughter tooth surgery today, All those heading out to camp this weekend. New Mexico took us out in BOM with a moment of silence followed by prayer.
