13 PAX showed up in the rains of Irma to better themselves.  After recently running the Blue Ridge Relay and tackling 9/11 Stair Climb, today’s workout was all about the ability to recover after max effort.  When your muscles are tired and begging you to rest, can you recover enough to just keep going?

Warm-Up: A customary lap around Cedar Falls and then we circled up for some SSH, LBAC, windmills, and merkins.

The Thang:

Perimeter Escalators – PAX run the long side of the field, ¼ lap with 10 burpees at the end.  PAX now run ½ lap and then do 10 burpees and 20 merkins.  PAX now run ¾ of a lap and do 10 burpees, 20 merkins, and 30 jump squats.  Now a full lap around the field with 10 burpees, 20 merkins, 30 jump squats, and 40 plank jacks.  Each time PAX held a low-hold squat as the last man finished up.

The 3-runged ladder – Sadly YHC had no idea there was a tennis court hear until Assisi’s legendary quest, so of course I wanted to implement it in the workout somehow.  The base of this exercise is a typical 11’s Jacob ladder with 10 burpees on the field and 1 donkey kick (YHC’s signature exercise) at the tennis court. Burpees count down to 1 and donkey kicks count up to 10 on each successive trip.  The twist is that PAX must stop at the middle rung, the playground, between every trip.  On the way up to the tennis courts, 5 pull-ups.  On the way down to the field, 5 swerkins.

YHC called time as all PAX were still gritting through the ladder.  Even Kitten wasn’t fast enough to complete the ladder in the 22 minutes allotted.  Huge efforts by everyone here.

COT:

• Thank you to all the PAX who came out for the 9/11 Memorial Run at Kenan
• Continued prayers for Irma and Harvey victims