18 hard-chargers put it all together and welcomed Sutton now known as "Chilly Willy" at The General. Here is their story:
0500
Professor, Lego and YHC met The Standard for ~3 miles
0530
Pledge of Allegiance
WARM-A-RAMA:
Mosey to the top of the hill
SSH x 25 IC
IST x 10 IC
Long snapper x 10 IC
Burpees x 10 OYO
THE THANG:
Mosey to the rock pile
In groups of 4 ish every man call cadence for 1 of the following:
Squats x 10 IC
Full curls x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 IC
Put it all together in COP – 8 count burners x 10 IC
Run to the bottom of the greenway hill, partner up
Partner 1: Run to the top & complete 10 burpees OYO
Partner 2: Apolo Ohno AMRAP
Flip Flop
Partner 1: Run to the top & complete 10 burpees OYO
Partner 2: WWII situps AMRAP
?Flip Flop
Put it all together – 8 count body builders x 10 IC
Mosey to the rock pile
In groups of 4 ish every man call cadence for 1 of the following:
Squats x 10 IC
Full curls x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 IC
Put it all together in COP – burpees x 10 OYO
Mosey back to the AO
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Mericans x 15 IC
Tippy bird x 10 OYO
LBCs x 20 IC
Burpees x 10 OYO
NMS:
- The General is alive and well; General Sherman would be proud…strong work Holiday, Deep Dish, Jazz Hands
- Welcome back kotter Professor…good to hear you huffing and puffing again brother
- Welcome Chilly Willy…it will not get any easier but you will get stronger
- Outlaw may have misfired on the Bang Bang at the end but caught YHC on the dark greenway…disclaimer
- Scrap was doin his thang…hard running and burpees…but can't handle the weight of the bang bang
- Jersey Boy lobbied for a point in the upcoming FNG Challenge…jury's still out
- F3 Isotope Trivia: Who started Homer to Marge in Isotope? YHC has a koozie for anyone that posts with the right answer next Friday at YHC's Q
- There is a new Shared Leadership Team (SLT) for Isotope. Follow @F3Isotope to meet the team and hear about their roles. Bunch of men ready to accelerate Isotope!
- The Polar Bear launches on Feb 12 from Bailey Road Park
- CSAUP calendar is posted…now is the time to start putting together a training plan
- Thanks for the opportunity to Q at The General. A good reminder that shovel flags are a thing. So is the pledge. The General has done better than most at keeping those traditions alive. Thanks to the LFC Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. Now is the time to hit up the sad clowns in your hood, at work, maybe just a stranger on the street to give it away. Go do something awesome for someone else today. Be the light, do his will. Someone needs what you have. Until the next time…
DonHo