12 Pax started their week off right at North Hills, with some Rock work and a little Sisyphus in the dark…
Thang: Jog to circle lot for warm-ups, Good Morning x20, Sir Fazio’s F/R x15/15, Imperial Walkers x20, Windmills x20, 10 Burpees OYO
Run to bench 1/2 way down Sisyphus, plank-o-rama + merkins x15, CDD x15
Run to bottom of Sisyphus to rock pile under bridge, partner up, get Rock for pair. Carry Rock back to top of Sisyphus to circle lot, squat hold.
Partner 1 runs circle lot, partner 2 does amrap Rock work, flip-flop. Curls, Overhead press, tricep ext., bent rows. Repeato
Run back down to bench on Sisyphus w/ Rock. LBC pyramid to 25
Run to Rock pile under bridge, return Rocks.
5 Merkin partner-chase back up Sisyphus to circle lot, squat hold
To tennis courts: balls-to-wall line up along left fence. Last guy in line runs to front (indian run-style) until Pax reaches corner. Switch to People’s chair, continue along base line fence to next corner. Back to balls-to-wall along side fence, and finish with people’s chair along base line fence to gate.
Fellowship jog to front lot
Mary: Fred Merc x25, Hello Dolly x20, 6″ Leg-hold 10-count around circle
COT:
Announcements: Turkey Trot Thursday @ Ridgewood SC. Meet up by the ATM. Following run, unofficial Bloody Mary 2nd F gathering hosted by Vector Victor at Banbury Park (M’s & 2.0’s welcome)
Thought for the day: from John Maxwell “Maxwell Daily Reader”: 30-Second Rule. Take 30-Seconds with everyone you meet to Add Value to them…
BOM
