Warm O Rama:
Mosey around parking lot for some High knees, Butt Kickers, Apple Picker, Carioca and Quadraphilia
x30 SSH, x20 Windmill and OYO x5 Burpees
The Thang: Half Blackjack:
Crawl Bear to wall, feet on the wall then start x20 Australian Mountain Climber then feet on the ground forward bear crawl about 5 feet then back to crawl bear to wall do x19 Australian Mountain Climber, 18,17,16,15,14,13,12,11,10. YHC shoulders was smoked and I heard audible so let's audible, maybe from Waffel House.
Mosey to other half wall with rail. Climb over to the top then do x10 squats then back down then up do 9,8,7,6,5,4,3,2,1,
Mosey to rockpile. Grab a medium to large size rock.
Other half blackjack:
do x20 Full bicep curl to shoulder press to skull crusher then drop rock. run to end of sidewalk do x1 Prisoner Jump Squat. Pax know exactly to do (FBC, SP,SC) 19,18,17,16,15,14,13,12,11,10. (PJS) 2,3,4,5,6,7,8,9,10. return your rocks. head back to AO parking lot.
Recover, Recover.
Great workout to start the long weekend and strong work by 25 pax including 3 for The Standard and two friendly dogs.
YHC had a great workout plan but I was smoked and I had to change a little bit for time. I didn't hear a lot of mumble chatter. must be shoulder workout.
As I recall we started at 531am then we finished at 616am. still 45 minutes WO.
Lot's of rookie and veterans and kotter as well. Welcome back!
The dealer's card (YHC) just kept coming and PAX said HIT ME! Don't worry no chips or real money involved just pure sweat and PAIN.
All new MQ including my self are looking for Q's and let's continue to support every AO. Please check out the F3 calendar and sign up. I know you're ready to lead, so Do it!
Tclaps to Jimmy O for staying the 6 today. to All Q's delegate pax to always check your 6. No men left behind.
Moses Thanks for taking us out in prayer. You're a TRUE leader.
Thank you Magnus for leading as MQ at The General and Thanks for allowing me to Q. I'm honored.
Titan out!