The Pledge of Allegiance and Standard COT things
Starting at the top of the parking lot, 5 Merkins
Run to first light pole, 10 Squats
Run back to start, 5 Merkins
Run to second light pole,15 Allen Iversons *Jersey Boy shows up
Run to first light pole,10 Squats
Run back to start, 5 Merkins
Run to thrid light pole, 20 Carolina Dry Docks
Run to second light pole,15 Allen Iversons
Run to first light pole,10 Squats
Run back to start, 5 Merkins
Run to forth light pole, 25 Flutter Kicks
Run to thrid light pole, 20 Carolina Dry Docks
Run to second light pole,15 Allen Iversons
Run to first light pole,10 Squats
Run back to start, 5 Merkins
Run to the fifth light pole, 30 Burpees
—— And repeato all the way back down the ladder ——
Mosey to the little league field.
Bear Crawl to LF Corner, Sprint to RF Corner, Crab Walk to the Infield
Two lines for Frog Jump Indian Run (This segment of the workout went perfectly, and in my opinion should be incorporated into all future workouts at The General and across F3LKN)
2 quadra-feelia and 8 sprints from the baseline to the scoreboard
1 minute of Mary – 10 Burpees and WWIIs
Moleskins:
I was the first car to pull into the AO this AM. For about 90 seconds I thought I might be posting alone, but then I remembered this was The General, and 25 guys show up every week.
Great work by everyone out there today. No extended distance on any of the running today, but still got in over 2 miles. Sometimes it’s sneaky like that.
The Geek is really good at his job as the Form Police. He must have gone to Q School or something.
No mention of F3/FiA date night was verbally made, it was more or less implied at COT.
Thanks Landline for the opportunity to lead, sorry you couldn’t be there. You’ve got a great group at this AO, so hopefully I left the AO as clean as it was when I found it.