4 Pax posted @ #TheGeneral this morning. Here’s the pain we experienced in the gloom:
Welcome/Disclaimer
Warmarama in cadence (IC):
-Side straddle hop x 50 (100) Yes!
-Slow windmill x10
-Lil’ Professor/Slippery Dip Can/Soap Locator/Carrot Puller/Dwight Schrute/Long Snapper x10
-Toy soldier x20 (40)
-IST x20 (40)
The Thang
Mosey to Circuit 1
The Beast: Start at first cone by doing 6 reps, sprint to second and do 6 reps, then to third and do 6 reps, then back to second for 6 reps, back to first/start line and complete 6 reps.
-Merkins x6 OYO
-LBCs x6 OYO
-Squats x6 OYO
-Wide Arm Merkins x6 OYO
-Freedom Twists x6 OYO
Repeato x3
-6 burpees as icing on the cake
Recover
Mobility Moment
Circuit 2 would commence for “Unlucky 7s”:
-Plank forward reaches x10 each arm (40 IC)
Sprint down to last cone and back
-Leg tucks x20 (40 IC)
Sprint down to last cone and back
-Plank jacks x20 (40 IC)
Sprint down to last cone and back
-Reverse crunch/heel ups x20 (40 IC)
Sprint down to last cone and back
-Dying cockroach x20 (40 IC)
Sprint down to last cone and back
-Mtn climbers x20 (40 IC)
Sprint down to last cone and back
-Low flutter x20 (40 IC)
Sprint down to last cone and back
Recover
Circuit 3 would commence for the “BEARmuda Triangle”:
3 markers cones were placed apart in the shape of a triangle. Pax performs:
-1 burpee at first marker and bear crawl to 2nd marker
-2 burpees and bear crawl to 3rd marker
-3 burpees and bear crawl back to 2nd marker
-2 burpees and bear crawl to 1st marker
-1 burpee to end
Recover
Mosey to park entrance and down the path along the road to the rock pile for Circuit 4. Grab a rock that speaks to your soul.
-Curl x20 (40 IC)
-Chest Press x20 (40 IC)
-Overhead Press x20 (40 IC)
-Skull Crusher x20 (40 IC)
Glute bridge w/ thrusters x20 (40 IC)
-Monkey Humpers (to greet the 4 Bangers for their drive by) x10
Recover/Rocks up
Mosey back to base
Mobility moment
Recover, Recover
COT/Namarana/Prayer Requests/Coffeteria:
Moleskin:
Not everyone slept in from the March Madness kickoff and some chose The General as a great way to start the day. Deep Dish and Omega helped YHC avoid what he thought might be a sad clown event. It was an honor for YHC to post with HIM like the two of them in the gloom. We got in a good workout. Holiday was a mall walker today to avoid the IR, but was up in the gloom, present, and accounted for. Coffeeteria commenced afterwards.
COT/Namarana/Prayer Requests/Praises/Prayer
Prayers:
-Deep Dish-father-in-law, Dennis, is having cancer treatment and immuno therapy. Now fluid on the lungs.
-Omega’s Friend, Katrina, who experienced the loss of her teenage daughter.
-Unspokens in all circles
Announcements:
-Great service project opportunity (weather permitting) Saturday 3/23 10am – 2pm to help with the Cornelius community garden cleanup Need strong backs, wheelbarrows and shovels. https://x.com/f3_possum/status/1768415788174635054?s=46&t=lrl_wNKzWtIMKW3wyxX0mg
-Kiawah Island Triathlon October 6th
-JFK 50 Mile Ultra November 23rd
-Bourbon Chase 200 mile Relay October 4-5th
-There are plenty of Q slots at all AO’s. Please sign up. For new Pax, volunteer to lead/Q (we’ll help you co-Q). For you seasoned guys, sign up for some Q’s.
-Invite a FNG or brother you haven’t seen in a while who’s a Kotter. Invite that #just1 who needs you more than you know (an invitation is a powerful thing brothers). If none of those work for you, just show up. No one will be left behind, but it all starts with the discipline to take one
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)