5 hard chargers showed for the General this morning.
Warmorama:
20 SSH IC
10 Long Snappers IC
10 Toy Soldiers IC
10 IST's IC
10 Slowish Windmills IC
The Thang:
Lazy Dora
100 merkins, 200 LBC's, 300 squats
Round 1:
Partner 1 Merkins x 10 while partner 2 planks, switch at 10, and repeato until they reach 100. Run a lap.
Round 2:
Partner 1 LBC's x 20 while partner 2 holds legs out at 6", switch at 20 count, and repeato until they reach 200. Run a lap.
Round 3:
Partner 1 Squats x 30 while partner 2 does Al Gore, switch at 30 count, repeato until 300 reps.
Mosey to rock pile, where its All about the Benjamins…sort of
Shoulder press x 25
Lunge walks x 25
Mericans x 25
Lunge Walks x 25
Skull crushers x 25
Curls x 25
Lunge walks x 25
Mericans x 25
Lunge Walks x 25
Bent over rows x 25
Shoulder press x 25
Lunge walks x 25
Mericans x 25
Lunge Walks x 25
Skull crushers x 25
RockWebbs up to 5 and back down
Mosey back to start for Mobility Moment and Mary
Rosalita – Deep Dish
Dying Cockroach – Holiday
X's and I's – Jersey Boy
Not much mumblechatter, but a lot of hard work. Those Al Gore's really get you after a while…
The segment with the rocks and lunge walks came from the F3Nation Exicon. It's called All about the Benjamins. I added in an extra 25 reps at the end of each round. We'll just call that extra credit.
I counted 155 Mericans. What say you Goat? Nice to see you back at the "G"!
Holiday debuted the refurbished AO shovel flag. Looks great!
Little Professor heads back to school this weekend. Good luck this semester and keep up with the workouts.
Prayers for Jazzhands and Carpetbagger, who continue their respective recoveries.
Deep Dish