23 men decided that The General was the right way to kick start their Friday and this is what went on…..

Looked to be a good group for #thestandard, but I didn’t get a chance to see who participated since I was making coffee. Sorry guys.

Warmorama:

  • SSH x 25 IC
  • IST x 15 IC
  • Cotton Picker x 15 IC
  • Mericans x 10 IC
  • Windmills x 15 IC

The Thang:

Mosey to the rock pile, pick your flavor and head to the corner of Westmorland and Eagleridge Way.

  • Curls x 25 OYO
  • Skull crushers x 25 OYO
  • Squat to Press x 25 OYO
  • Bentover rows x 25 OYO

Drop your rock and run to the end of Eagleridge Way complete 5 burpees and head back to the top

REPEATO, REPEATO, REPEATO,REPEATO………. Dropping 5 reps each round continuing to run to the bottom performing 5 burpees until complete

Drop off your rock and mosey to the playground (softer than the asphalt) for Mary

Mary:

  • Low flutter x 15 IC
  • Low dolly x 15 IC
  • W’s x 15 IC
  • Pretzel crunch x 10 IC (each leg)

Recover, Recover

Moleskin:

Great numbers today at The General, you guys are awesome.  It was good seeing some new faces this morning that I usually don’t see at The General, hope you enjoyed and plan for a repeat.

Jimmy O made the comment that the run down and back was way too long (.40 miles down and back), I agree, but I care about your fitness.  Glad to see Three Rivers finally got signed up, good work. Today was my first Q that I decided to bring the music, think I’ll do it more often, seems to make the time go by faster.  As always, it was a privilege and honor today to lead such a great group of guys, each one of you are the reason I get out of bed.  F3 has been a game changer, I’m truly blessed.  Thanks again to all that showed this morning.  Until we meet again………..E