11 PAX for The General on a fairly nice weather morning. Hopefully, 🤞🏼 I wouldn’t ruin it with a lackluster Q.
Pledge Allegiance – it such a great sign, having the General shovel flag planted to start the GLOOM out with a Pledge of Allegiance. Thank you Deep Dish and Holiday for having the shovel flag planted 👊🏼
Warm O Roma – SSH IC X 15, ISTs IC X 15, slow IC Windmills X 10, long snapper IC X 15, runners stretch each side for 5 count hold, middle hang for 5 count hold, catchers pose warm raised each side for 5 seconds hold, Toy Soldiers IC X 15. Mosey to the maintenance shelter and grab a medium size rock.
Rock segment 1 – starting at the top of the hill do 20 reps of Q called count exercise, then Mosey to the crate myrtles for IC called Q exercise. Rock exercise – Curls. Crate myrtles exercise – backwards lunge, forwards lunge. Mosey to the bridge after 2nd called crape myrtle exercise
Rock segment 2 – starting at the top of the hill do 20 reps of Q called count exercise, then Mosey to the crate myrtles for IC called Q exercise. Rock exercise – overhead press. Crate myrtles exercise – sidewards lunge, sideways lunge. Mosey to the bridge for 2nd segment.
Bridges on the Bridge – on your 6 for: LBCs IC X 10, glute bridge thrusters IC X 10, pretzel crunches IC X 10 both sides, slow IC squats X 10
2nd segment – on your 6 for: W IC X 10, 1 legged glute bridge thrusters IC X 10 each leg, Mericans IC X 10, glute bridge thrusters IC X 10, CCDs
Rock work segment 3 – 8 count bodybuilder X 10
Wall & Curb work – people’s chair plus air press IC X 10. Rocky Balboas IC X 15. Praying Mantis IC X 10. Repeato Praying Mantis. Mosey back to launch
Recover, Recover
Announcements – Polar Bear on March 8th. See social media for more information or the PreBlast. Christina Lantini Memorial 8k & 2k. See social media for more information or PreBlast. Smithville Community Cleanup on March 29th. See social media for more information.
Prayers – unspokens
F3 means different things to different Men. Some it’s a way to get back into Fellowship with other males. Others, it’s a way to get back into shape. While for some it’s a way to sarcastically poke fun at someone else you’ve known for years and then there’s the guy who just wants a stress reliever. For this Q, it’s all of the above and more. It’s been said, “This is nuts” ” This is stupid crazy stuff” yet after those statements these words are heard, “It’s worth it. Can’t imagine doing anything else”
Thank you gentlemen for sharing in the GLOOM, doing stupid, nuts, idiotic and rather embarrassing stuff. All worth it. Thank you Deep Dish and Holiday for allowing me to Q. 👍🏼