19 stong showed up today on this chilly morning to work their mind and body, but what they didn't know they were about to find out.  This is how it all went down:

PLEDGE OF ALLEGIANCE

WARM-O-RAMA

  • SSH x 20 IC
  • IST x 20 IC
  • Cotton Pickers x 15 IC
  • Toy Soldiers x 15 IC

THE THANG

MOSEY TO THE WALL

  • People's Chair w/ Air Presses x 25 IC
  • BTW 30 sec.
  • WWII situps x 20 OYO

*Repeato switching out WWII w/ LBC x 20 OYO

MOSEY TO YHC'S TRUCK AT ENTRANCE FOR THE SURPRISE

What's this, you brought Cindy to the General?  (You can't do Blockees with rocks)

*Partner up for some DORA: 100 Blockees, 200 Curls, 300 Chest Press

  • Partner 1- Blockees(AMRAP)
  • Partner 2- Run to the top of the Hill and back

Flip Flop until 100 Blockees completed

  • Partner 1- Curls(AMRAP)
  • Partner 2- Run to the top of the Hill and back

Flip Flop until 200 Curls completed

  • Partner 1- Chest Press
  • Partner 2- Run to the top of the Hill and back

Flip Flop until 300 Chest Press completed

?*Plank it out til everyone finishes

MOSEY TO THE PLAYGROUND

*Continue with your same partner

  • Partner 1- 10 Pull-ups
  • Partner 2- 20 Dips

Flip Flop

  • Partner 1- 10 Pul-ups
  • Partner 2- 20 CDD

Flip flop

MARY

  • W's x 20 IC
  • 30 seconds of elbow planks

Recover, Recover

MOLESKIN

I appreciate the PAX that showed up today to support me for my first Q @ The General

I want to thank The Geek for the opportunity to lead such a great group of guys at The General. This is aways a fun place to workout

Thanks to my Birkdale CC brothers and Macaulay Boys for always pushing me, and hope the ones that couldn't make it because of injury, heal up quick.

I think that the Blockee is now a fan favorite, well that's the way that I took it with all the mumble chatter on that first round of DORA

Really enjoyed it today guys.

– E