A total of 21 PAX avoided the FS and in return enjoyed a cool August morning at The General.
Also in attendance Stars (Stripes on IR)
Warm-O-Rama:
- SSH x 25 IC
- IST x 15 IC
- Cotton Picker x 15 IC
- Windmill x 15 IC
The Thang:
Mosey to the rock pile on Westmoreland; grab a rock and Zamperinie to Eagleridge Lane.
- Curls x 20 OYO
- Run to the bottom of the road (.20 Mile)
- Mericans x 20 OYO
- Run back to the top
- Curls x 20 OYO
- Skull crushers x 20 OYO
- Run to the bottom of the road
- Mericans x 20 OYO
- LBC x 20 OYO
- Run back to the top
- Curls x 20 OYO
- Skull crushers x 20 OYO
- Overhead Press x 20 OYO
- Run to the bottom of the road
- Mericans x 20 OYO
- LBC x 20 OYO
- CDD x 20 OYO
- Run back to the top
Once to the top, drop one exercise and run back down to the bottom and drop an exercise. Continue dropping one exercise at top and bottom until you are down to one. Head back to the top and plank.
(we got a little over 2 miles of running in today)
- Curls x 15 IC
- Skull crushers x 15 IC
- Overhead press x 15 IC
Return rocks to the pile and head back for Mary
Mary:
- WWII situps x 15 OYO
- Homer to Marge(Kid Rock)
- Rosalita (Kid Rock)
- Low Dolly (Kid Rock)
Recover, Recover
Moleskin:
- Thanks to Magnus for giving me the opportunity to take the lead at The General, taking us out in prayer and as always the coffeeteria after the beatdown. This is a great AO to take the Q for you guys that haven’t had the chance to lead a workout. Great MQ and even better friend.
- Note to other Q’s; if you need a guy for Mary…….Kid Rock is your man( calling one exercise really means take us out til 6:15)
- Thanks to everyone who showed up today. This is truly a great group of guys and is always inspiring and humbling to have the opportunity to lead such a group.
- Always good mumble chatter at the General. The line that stuck out for me was when Bunyan said “it might only be .20 mile going down, but it sure feels like .40 going back up”. So True my Friend.
Until next Time
-E