9 Men hit The General with 69 degrees ready to go.
Mosey to bottom of parking lot.
Warm up: SSH, IST, Toy Soldier, Slow Squat, Long Snapper, Windmill
Short mosey: circle up, each pax 30 seconds to jump rope in middle while all other pax did LBC, then Mericans, then Squats – Repeato.
Short mosey to lower rock pile: curls, shoulder press, skull crushers, bent over rows
Rocks down. Alternating front lunge 8 each leg OYO, Alt side lunge 8 each leg, Alt reverse lunge 8 each leg. Repeato
Mosey to bottom of park entrance. Multiples of 5-10-15-20 start with jump squats, run to gate wide mericans, top of entrance Peter Parkers loop back to start each round.
Back to launch for MARY pass the buck to the Pax.
DONE
Moleskin:
Thanks to Deep Dish, Holiday and Jazz Hands for allowing me to Q.
Great work by the Pax to finish strong.
10/2 was my 11 year F3 anniversary. Always grateful for the Men of F3 to push me each post !
Mayhem (in the AM)