TADPOLE also joined in..
26 men enjoyed a final General with The Geek as Master Q and yours truly as the Q.
THE THANG:
Quick Mosey to the Stars and Stripes for the Pledge of Allegiance and longer Mosey to the back entrance of the AO for the
WARM-O-RAMA
SSH x 30
Cotton picker x 15
Forward leaning rest to downward dog to
CDD x 20
Back to downward dog – stretch up and down and left and right back to
Merkins x 15
IST x 20
Mosey up the road and stop for
Squats x 30
Mosey up and around the AO to the Rock Pile where everyone finds a suitable friend for
Curls x 5
Shoulder press x 5
Skull Crusher x 5
Negative Curls – up and slow down, starting with 5 count up to 10 and back down to 5
Repeat warm up circuit of curls, presses and SC
Negative shoulder presses
Repeat warm up curcuit
Negative Skull Crushers – up to 8
Replace rock friend and find a partner
Partner 1 – Bear Crawls to the top of the hill and around the bend
Partner 2 – Plank
Switch
Mosey to General HQ
Dips x 15
Step ups 20 each leg
Mosey to play ground and partner back up
Partner 1 – 10 dead hang pullups
Partner 2 – LBCs
Switch
Head to the bars
Incline Merkin x 10 on low bar
Single leg squat each leg x 10
Decline Merkin x 10 on high bar
back to playground for a full repeato
Mosey to parking lot for Mary
Homer to Marge
with alternate leg lifts and low dolly
Superman to Banana to Superman
MOLESKIN
1) T claps to The Geek for his leadership at the General – did a great job carrying on the tradition
2) T claps to Landline for picking up the Master Q at the General – I am sure the tradtion will continue
3) Best line (maybe of the year) "Some flip Ninja Turtle back over" after Superman/Banana Combo
4) Cars were everywhere and being called out – especially during the "negative" time CAR
5) Oyster was especially boisterous – must have had too much coffee beforehand
6) Great to see OGs out in force – Moses, Outlaw, Bama
Thanks for the opportunity to have the Q Geek