4 PAX showed to The General for a post Independence Day lazy workout. Glad to see the Father & Son duo of Deep Dish & Little Professor. Such an important bond to have these days. Way to be a strong leader and great role model in your home Deep Dish 👍🏼. And for bringing The General shovel flag 👊🏼
The following is what the Q recalls doing, but there could have been more 🤷🏼♂️
Pledge Allegiance to The General shovel flag
Mosey to parking lot in front of the playground for:
Warm O Roma – hillbillies IC X 15, windmill slow IC X 10, long snappers IC X 15, ISTs IC X 15, catcher’s pose for various 5 count holds. Mosey to the Rock Pile beside the maintenance shed. Grad a medium sized rock.
Rock Pile:
1st round – Sumo squats X 15, side lunges ea leg X 5 count, back lunges X 5 count ea leg. Mosey to the Crape Myrtles.
2nd round – on your 6 for rock assisted LBCs X 15 count, the W IC X 10, Mobility Moment of knee twists into scissor twists. Repeato full curls X 15 , overhead press X 10, skull crushers X 10. Mosey to the Crape Myrtles
3rd round – on your 6 for chest press X 30, dieing cockroach IC X 10, rock assisted Mericans X 5 ea arm, low curls X 10, high curls X 10, bentover rows X 10. Mosey to the Crape Myrtles
4th round – overhead press X 10, skull crushers X 10, 8 count body builder X 10
Crape Myrtles:
1st round – mosey back to rock pile
2nd round – PAXs choice of grip for 10 count of Mericans. Mosey back to rock pile
3rd round – PAXs choice of grip for 10 count of Americans. Mosey back to rock pile
4th round – wide grip Mericans X 10. Mosey back to rock pile
Launch – Mericans IC X 10
Announcements – none
Prayers – lost person on Lake Norman 😞 praying for family of the person
Moleskin – low numbers at Coffeeteria. 3 from Emmeus, 3 from 4 Banger, 4 from OTB Kiawah tri training. But quality conversation none the less.