FNG 1 is Hang Time (not registered), FNG 2 is Chris?

What a beautiful weather morning for a F3 workout; just sayin.

14 PAX showed this Friday and hit it!!! Great to have Possum and Chilly Willy (AO where he was named) at The General.

This is how is seemed to go down:

Pledge of Allegiance (Thank you Holiday for the F3 represented shovel flag)

Warm-aroma: slow Windmill IC X 10, Long Snapper IC X 10 (in honor of Little Professor), chin to knee (both legs) hold for 5 count, runners pose (both legs) hold for 5 count, Toy Soldiers X 10.

The Thang: Rock Piles upon Rock Piles. To get there, all PAX in single file line for Native American run to entrance and onto each Rock Pile 👇:

1st Rock Pile: Full curls X 10, Low curls X 10, High curls X 10. Put rocks back 

2nd Rock Pile: Hold Goblin squat position while straight arm press with rock, hold for 5 count, pull rock back to goblin position, hold for 5 count, then Goblin squat X 20 count.  Repeato for round 2. Put Rocks back.

3rd Rock Pile: on your 6 for chest press X 20 count, then slow 5 count as lower rock behind head. Repeato for round 2. Put Rocks back.

Venture across West Moreland to 

4th Rock Pile: (PAX noted the overgrowth of weeds, Q is sorry for not prescouting the AO). Skull Crushers X 15 count, Shoulder Press X 15 count. Repeato for round 2. Put Rocks back.

Unfortunately, we got behind on schedule and had to pass by 3rd Rock Pile 😔.

Mobility Moment led by Jazzhands (appreciate you taking charge of Mobility for the Q 👍), downward dog position with alternating ankle stretch, into what is an every PAX favorite, the pigeon (each leg), into Cobra (or Upward Pigeon), into Walk it up to tall tree.

Mosey to the wall: Balls to the wall 10 count hold, Rocky Balboas IC X 12.

5th Rock Pile: Curls from 1st Rock Pile (thanks to PAX for reminding the Q), Goblin hold from 2nd Rock pile. Put Rocks back.

Mosey to starting point for: crunch Accelerator (switched it up on PAX familiar with the Q),

Mary – Possum called Mericans IC X 20 (ouch), Chilly Willy called Suzanne Summers IC X 10 ea leg, Holiday called last Mary which the Q missed to run and grab his phone.

Recover, Recover

Tupak continues to show at The General. Glad to see him POSTing consistently.

Cubicle crushed it, along with Hang Time. Great seeing both of them. And Cubicle brought an FNG, believe his name is Chris?

Much Appreciation for PROFESSIONALISM of ALL PAX.

Announcements: Coyote in Davidson this Saturday. Long run starting at 6am, followed by shorter run at 7am. Meet at the Davidson Green. Memorial Day Murph, 2 options: 1st option at Jason’s Deli Birkdale at 6am. 2nd option at 131 Main at 7am

Prayers: travel mercy for all PAX vacationing. Federal Debt ceiling decision that may impact Federal workers pay.