October 15th, 2015 By Exit54

Eleven PAX braved the sub-50 temperatures to commemorate the 2 year anniversary of Exit’s maiden Q…

WARM-UP:

• Mosey around the parking lot, alternating high knees, butt kickers, karaoke
• Mosey to the rock pile, circle up:
  • SSH x 25 (IC)
  • Cotton pickers x 15 (IC)
  • ISTs x 20 (IC)
• Each man grabs a rock and moseys to the lower lot

THE THANG:

Divide into two groups

• Group 1 runs a 10/20/30 yard suicide, then grabs their rock and runs down and back
• Group 2 does dead lifts w/ rock
• Switch
• Group 1 runs high knee/butt kicker suicide and full length rock run; Group 2 does curls w/ rock
• Switch
• Group 1 runs karaoke suicide and full length rock run; Group 2 does overhead press w/ rock
• Switch
• Group 1 runs sprint/backpedal suicide and full length rock run; Group 2 does reverse skullcrushers w/ rock
• Switch
• Group 1 runs suicide w/ rock and full length rock run; Group 2 does squats w/ rock
• Switch
• Group 1 runs around the church; Group 2 does Russian Reps w/ rock
• Switch

Mosey to the rock pile and return your rock

MARY:

• LBCs x 25 (IC)
• In-and-outs w/ hold for 2 minutes
• Alternating scissor kicks w/ hold for 2 minutes

MOLESKIN:

As the lead already indicated, today is the 2-year anniversary of my first Q.  To celebrate, I dug up the same workout plan from October 15, 2013.  Today’s workout seemed easier than I remembered it being before – both for me and the PAX.  Not sure what that says about our relative fitness levels now vs then, but I choose to believe it’s a good thing.

Good to see Stroke out there, definitely was not shying away from the cardio this morning.  And glad to see Doolittle hasn’t totally abandoned F3 now that the temperature’s below 60.  Big welcome to FNG Matthew Trick, who by several accounts is a talented vocalist.  What better F3 name for him than Trick Daddy, right?

Finally a reminder that Ms. Teri is still recovering from surgery this week.  And let’s not forget about Colt 45 who is in active deployment in East Africa.  Please keep them both (and their families) in your prayers this week.

/Exit 54

Concord

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