9 PAX showed at #The General and did some things. Exactly what? Who knows 🤷🏼♂️? But what was recalled went a little something like this 👇🏼
Pledge of Allegiance to The General shovel flag (always a staple here 👍🏼, great job and kudos to Deep Dish for bringing it and planting it) 👊🏼
Warm O Roma – hill billies IC X 10, SSH IC X 20, IST IC X 15, long snappers IC X 15, windmills IC X 10. Mosey to the maintenance shed area and grab a rock
Rock pile 1 – goblet squats slow IC X 10, low curls X 15 count, bentover rows X 15 count, high curls X 15 count, upright rows X 15 count, overhead press X 15 count, skull crushers X 15 count. Mosey down past the rock wall to hidden rock pile adjacent
Rock Pile 2 – goblet squat into 3 seconds hold X 10, side lunges X 5 count ea side, back lunge X 5 count each leg, front squat X 5 count each leg. Mosey to the corner.
Return to Rock Pile 2 – on your six: windshield wipers IC X 10, chest press X 30 count, rock held LBCs IC X 10
Core work – 5 count crunches (a crowd favorite 🤔, there were talks about me being banded from future Q’s). Mosey further up the road.
Curb work – Rocky Balboas IC X 20, inclined slow IC Mericans X 10, calf raises OYO X 20, declined Mericans OYO X 20. Mosey to rock pile on Westmoreland Rd .
Rock Pile 3 – 8 count body builder . Mosey back to launch
Accelerator
Recover, Recover
Announcements – 7.4 needs volunteers. MQs in need of Q’s.
Prayers – lifted up the Myers family in condolences for loss of their grandfather Charles. lifted up PAX Eeyore’s M’s grandfather, as they celebrate is 99 years of Life. 🙏🏼