Prologue:
My last Q at North Hills did not include a trip down (and back up!) Sisyphus, the wonderfully steep pathway from North Hills Park down to the Greenway along Crabtree Creek. I chickened out, not wanting to bite off more than I could chew. I was ready this time, but I was concerned it might be too dark. I decided to come up with an alternative (moseying to Brooks Elementary) and then see what the North Hills regulars thought. When offered the choice, someone said, “What’s North Hills without Sisyphus?” and the decision was made.
Warm Up:
Check for FNGs, give the mission and disclaimer, and warm up:
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x10 IC
Imperial Walkers x20 IC
Sir Fazio Arm Circles x10 IC Forward, x10 IC Reverse
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog calf stretches
World’s Greatest Stretch
Main Event:
1) Mosey to top of Sisyphus for 10 Burpees On Your Own (OYO)
2) Mosey down Sisyphus and take a left on the greenway to the rocks at the far end of the 440 overpass. Partner up and grab rocks. Partner 1 runs back to greenway intersection with Sisyphus, performs 10 reps of an exercise and runs back while Partner 2 performs As Many Reps As Possible (AMRAP) rock exercises. Flapjack. Switch runner exercise and repeat:
Round 1: Rocks: AMRAP circuit of 10 Curls, 10 Overhead Press, 10 Triceps Extensions, 10 Bent Over Rows Runner: 10 Squats
Round 2: Rocks: Repeat Runner: 10 Merkins
Round 3: Rocks: Repeat Runner: 10 World War 1 Sit Ups
Round 4: Rocks: American Hammers Runner: No exercise
Round 5: Rocks: Little Baby Crunches (LBCs) Runner: 10 Burpees
3) Mosey back up Sisyphus and plank hold at the parking lot for the six
4) Mosey back down Sisyphus to the first pole/bollard for a burpee Jacob’s Ladder: Mosey back to top for one burpee then return to bollard. Then back to top for two burpees and return to the ballard. Repeat until 7 burpees are performed.
Mary:
Dolly x20 IC
Freddie Mercury x20 IC
Dying Cockroach x20 IC
Homer to Marge x20 IC
LBC x20 IC
Reverse LBC x20 IC
Have a Nice Day
COT:
11 PAX
Snowbird’s 2021 Challenge has announced its February challenge: for Black History Month, post at 13 unique AOs in honor of the 13th Amendment ending slavery in America
Pigpen is continuing the momentum of Cotton’s 2020 Q Challenge and officially announcing the 2021 Q Challenge (Q at 21 different AOs in 2021)
Prayers for Screech, D-Power’s M, Hoffa’s nephew
YHC took us out
Naked Moleskin:
It was cold.
Sisyphus was worse than I remembered. Maybe I just blocked the memory out. Had to walk a bit on the way back up. I quickly adjusted my planned Jacob’s Ladder from “roughly 1/2 to 1/3 of Sisyphus” to the last 30 yards or so)
Cobains for a couple of unclear directions; it seems “base of Sisyphus” could actually mean the base of Sisyphus to some people. Saying “let’s go to the shelter for Mary” then three seconds later changing the destination to where we were standing in the parking lot is somewhat misleading as well.
Fun to lead, great to see everyone.
This was my ninth #F3Q21 #2021Challenge Q. Next stop is General Assembly on 2/4 (Thursday)
-Pigpen
QIC: Pigpen
PAX: Archetype, Battery, Cornrow, Cotton, D-Power, High Life, Hoffa, Katahdin, Pigpen, Task List
Workout Date: 02/01/21
