10 pax, No new faces, so up to the top of the lot out of respect for the neighbors, then warmup:
SSH x30
Imperial Walkers x30
Windmills x20
The Thang
Indian Run to Currituck and Yadkin, 10 merkins
On Yadkin, Indian run / group run to bridge near intersection with Alleghany, with more merkins along the way
At the bridge:
Failed attempt at partner dips and Merkins
Dips x20
Irkins x20
Another sort of attempt at partner dips and Merkins
Dips x20
Irkins x20
Group prisoner squats x10
Derkins x10
Dips x20
Irkins x20
Around the corner on Alleghany toward greenway, 10 more Merkins
Greenway toward Crabtree, crab walk across wooden bridge
Grab a rock under 440! Walk it to the base of Sisyphus
Curls x40
I dunnos* x20
Bent-over rows x20
Tricep extensions x20
Repeat twice, fewer reps
Lunge walk to raised manhole, run to bench halfway up Sisyphus
Back to bottom, return rock
Run to top of Sisyphus
Planks, briefly
Jog back to starting spot
Mary:
30 LBC
20 Flutter kicks
30 American Hammers
Announcements
Convergence at NCMuseum of Art on July 4, time TBD, but assumed to be 7am
Healing Transitions every Friday afternoon, alternating between resident and non-resident-led
Prayer Requests: for Dingo’s friend, recovering from a golfing-accident brain injury
Moleskin
Shout-out to Pre-nup for his first post at this AO. YHC is proud that this was the week you chose to join at NHP!!!
*I dunnos – An observation YHC has made on long runs is that the shoulders are an area that gets tired and sore. I dunnos are an attempt to focus on that area. They are executed by extending arms and rock straight up and shrugging the shoulders. That focus has me sore, what about the rest of you?
