4 pax, so no hiding at the back of the group; everyone is accountable! Those showed up whose schedules (or some other reasons) did not allow participation in yesterday’s 9/11 stair climb or Friday/Saturday’s Blue Ridge Relay started their week off right at North Hills Park. Here’s how it went!
Warmup:
SSH x20
Good Morning x20
Imperial Walkers x20
Mountain Climbers x20
The Thang
Jog to top of Sisyphus
Several iterations of 20-count Squat hold and 20 hand-release Merkins OYO. In between:
>Jog to bottom of Sisyphus
>Jog to greenway intersection on the way to Crabtree
>Jog back to bottom of Sisyphus
*it was DARK, by the way*
>Jog under 440, bear-crawl back and forth across wooden walking bridge
Grab a rock under 440 for:
20 stand-up rows
40 one-hand-on-rock Merkins
20 prisoner squats
20 other-hand-on-rock Merkins
20 bent-over rows
20 overhead presses
20 tricep extensions
Some more stuff
Jog halfway up Sisyphus for 3 sets of dips on bench
Jog the rest of the way up, then…
Mary:
20 Flutter kicks
20 LBC
20 Rosalitas
20 Hello Dollys
20 Homer-to-Marges
20 Freddie Mercuries
30 American Hammers
Announcements
None to speak of
Prayer Requests: for Swirly’s friend, Jeff, whose father recently died and for M High Life’s coworkers, Jackie and Peggy, who are both undergoing cancer treatments.
High Life out!
