Elsinore, Minnie, and Enron went on a 2.5 mile Extra Credit run, including one Sisyphus ascent.
Circle up, greet our visitor from Spartanburg. Confirm no FNGs, then head out.
Indian Run out to the right on Currituck. Just under 1 mile round trip
Circle up for active warm-up stretches
– Good Mornings x 20
– Windmills x 15
– Sir Fazio Arm Circles x 10 each way
– ‘Mericans x 10
– Plank Jacks x 15
– ‘Mericans x 10
Mosey up to the Upper Parking lot
– Lunges (hands up / hands out front) x 20
– Squats (prisoner / sumo) x 20
– Single Leg Deadlift x 10 each leg [with form commentary from Minnie]
REPEATO
Stroll to the Picnic Shelter
– Dips x 15
– Irkins x 15
– Derkins x 15
REPEATO
Run to the bottom of Sisyphus
– 5 burpees OYO – run to the bench halfway up – 5 burpees OYO – return
– 5 burpees OYO – run all the way up the hill – 5 burpees OYO
– Plank it out with Putin / Sarkozy / Bird Dog left / Bird Dog right
Meander to the Tennis Courts (I wanted to do one more Sisyphus, but it was clear that was not a good idea for YHC or others – except High Life, he was all good)
– People’s Chair – 20 count after delay
– Balls to the Wall – 20 count
REPEATO
Circle up for Mary
– LBC x 40
– Homer-to-Marge x 20
– High / Low Flutter kick x 20
– WWII situps x 20
– 6-inch leg hold x 5 around the circle
