thegeneral Attitude of Gratitude

Date: 2024-11-26
AO: thegeneral
Q: Summit
PAX: Boardwalk, Apples, Robo, Hard Knox, Ice Tea, Spud, citrus, Gherkin, bogey, Anchorman, Coxswain FNGs: None
COUNT: 12
WARMUP: All IC….SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS

THE THANG:
– Ricky Bobby (800M)-fast mosey
– Tabata Set 1 at steps: 20 secs work/10 secs rest X 8 sets – Alternate Box (stair) jumps and toe taps
– 11’s with Extra Credit:
– At end zone….run to 50 YL and back pedal back.
– 10 jump squats at EZ……1 hand release merkin at 50 YL
– 9 jump squats….2 HRM’s, etc. etc. till get to….
– 1 jump squat….10 HRMs
– EC…Q played Piano Man by Billy Joel and The Promised Land by Bruce Springsteen…every time PAX heard harmonica in the song then drop and perform 3 burpees and then resume 11s – Tabata Set 2 at steps: 20 secs work/10 secs rest X 8 sets – Alternate decline shoulder taps from bottom stair & mountain climbers – 7’s: At end zone….bear crawl to 10 YL and back crawl bear back. – 6 WW2 at EZ……1 plank jack at 10 YL
– 5 WW2….2 plank jacks, etc. etc. til get to:
– 1 WW2….6 plank jacks

MARY: IC….Hammers

ANNOUNCEMENTS:
Turkey Trot, 2nd F event on Slack as well as 3rd F fundraiser that Kodiak is organizing…Check Slack for all

COT:
YHC shared personal story of Thanksgiving traditions of running Turkey Trots and sharing expressions of gratitude around Thanksgiving table. In a particularly difficult and dark time…these traditions languished and it became difficult to find things for which to be grateful….yet there were things…in fact there are almost always things.

Encouraged PAX to look for areas to be grateful this season and also to be mindful that holidays can be tough for some folks including our F3 brothers. Keep an eye on each other.

YHC concluded with sharing his gratitude for the HIM of the Capital Region and how quickly they have become an important part of his life and to the PAX for coming out this morning in the rain.

Happy Thanksgiving!

Tags: thegeneral, Boardwalk, Apples, Robo, Hard Knox, Ice Tea, Spud, citrus, Gherkin, bogey, Anchorman, Coxswain