9 PAX braced the muggy and poor air quality to POST in the GLOOM at The General. Appreciate the opportunity to Q with the dedicated PAX who persevered 👊.

Disclaimer

Pledge of Allegiance

Warm O Roma: SSH IC X 15, carrot pullers/long snapper IC X 10, slow windmills IC X 10, Toy Soldiers IC X 15, arm circles backwards then forwards, mountain climbers IC X 15

Mosey to the Rock Pile. ALL PAX grab 1 rock. Mosey back to warm up spot.

The Thang: 4 circuits of Rock Exercises, then run a quick lap around the nearest island in the parking lot.

1st circuit – Curls X 20 count, goblin squat X 20 count, shoulder press X 20 count, skull crushers X 20 count. Rotate Right by 5 rocks. Low Curls X 15 count, High Curls X 15 count, Low squat X 15 count, shoulder press X 15 count, skull crushers X 15 count. Lap

2nd circuit – on your 6 – press press X 20 count, mason Twists IC X 10, overhead arm extension hold for 5 count, LBCs IC X 10. Rotate Left by 5 rocks. Low Curls X 15 count, High Curls X 15 count, Goblin squat press then hold for 3 count X 5, shoulder press X 15 count, skull crushers X 15 count. Lap

3rd circuit – Curls X 10 count, goblin squat X 10 count, shoulder press X 10 count, skull crushers X 10 count. Rotate Right by 3 rocks. Low Curls X 10 count, High Curls X 10 count, Goblin squat IC X 10, shoulder press X 10 count, skull crushers X 10 count. Lap

4th circuit – on your 6 – chest press X 20 count, overhead arm extension hold for 5 count, LBCs IC X 10. Rotate Left by 3 rocks. Low Curls X 10 count, High Curls X 10 count, Goblin squat IC X 10, shoulder press X 10 count, skull crushers X 10 count. 

Mosey with Rocks back to Rock Pile

5 step ladder – 1 squat vs 5 Mericans and alternate by increasing the squats while decreasing Mericans at each end of the ladder.

Mosey to start: Jazzhands mobility moment of pigeon into Upward Pigeon. Thank you Jazzhands

Recover, Recover

Announcements:

Prayers: Chris (PAX Gnarly), Mike (PAX Airstream), PAXs Drive Thru, Crab Legs M’s and PAXs Drive Thru, Crab Legs and Toby Mom’s, First Responders

Mumble Chatter was nice this morning, but it didn’t distract these fine PAX from getting it done. Much appreciate the opportunity Deep Dish & Jazzhands to Q. It’s always an honor at this AO. 👊