October 4th, 2016 By KGB

Nice breeze and cool temps as pax rolled into the AO

Q decided to mix it up a bit today, starting with a bit of a throw back warmup then moving on to short burst cardio with some core/chest strength exercises:

– Lap around AO (have not done that in a while)
– Mosey to the rock pile, grab a rock or a pebble if you are Deertick
– Warmorama:
– SSH x 15
– Mtn. climbers x 15
– Curls x 15
– Hill billy’s x 15
– Merkins x 15
– Skull crushers x 15
– Balance exercise (warrior pose with a rock) – hold each leg out for ~ 30 sec

Put up rocks and mosey to the parking deck at the Hospital

Keeping in line with tradition of a friendly competitive spirit, split into 2 teams

– Sprint to the end of the parking deck and back, winning team does a victory lap, team that came in second does burpees
– Sprint to the middle of the parking deck and back, winning team does a victory lap, team that came in second does burpees

This is typically a cardio killer, this morning was no different.

Next up, partner up, run the length of the deck, at the end: patty cakes merkins at the other end WWIIs
– x 10
– x 5
– x 2

Mosey back to AO:

Mary:
– Downward dog to cobra
– Core killers x 15
– KGBs x 15

Moleskin:
1. BD is back from the beach and looked a bit more bloated than usual
2. El Ab is back from Kiawah, he enjoyed the views, but did not enjoy CT and NY/NJ senior citizens’ prevalence
3. Good chatter at caffeteria, need thoughts on the next F2 event
4. Keeping Grover’s friend Adam Fink in prayers and hoping for Trick’s safe travels and safe return
5. Thanks for the opportunity to Q and continue to build strong community

Concord

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