Stairs

With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.

EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route

Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked.  Down/Up on the stairs was a 1 count.  Up top we did squat star jumps.  So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps.  Then 2 down/ups with 6 jumps.  3 with 9, 4 with 12 and finished with another 3 down/up.  13 total laps of the stairs if you are keeping track at home.  Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow.  On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb.  Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR.  Great chance to lead.  The workout today was all about some training for the 9/11 stair climb.  We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken.  YHC took us out in prayer.