MOSEY to Koontz, Hawkins, et al for warm-o-rama:

-plank (one-minute)

-windmills (x10 IC slow)

-burpees (x5)

freddy merks (x12 IC slow)

-windmill merks (x10)

MOSEY to Carolina Courts via Post Office:

-4 complete cycles of 10 merks at bottom of steps and 10 V-ups (or WW2s) at top of steps with loop around run and then MOSEY to top level of parking deck via ramps.

At top level of parking deck:

-prisoner squats (x15 IC slow)

-WW2s (x15)

-smurf jacks (x15 IC)

-burpees (x5)

Descended steps to bottom of deck:

-partner up for Quadromania– one partner jogs backwards while other partner performs 5 burpees (or 10 V-ups). once partner who performs the burps or V-ups is done, he runs forward to “high five” partner jogging backwards to switch movements. Pax performed 2-3 cycles bf Mary called.

MOSEY to Trane where we jogged to end of parking lot and then back to customary MARY locale at basketball court:

-alternating cobra and downward facing dog stretching

-in and outs (Indy audible)

-pretzel crunches (BCR audible)

-bridge stretch

Thoughts:

-I hereby authorize BCR to once again crack down on bad form amongst those culpable in PAX (proper form over speed for some fellas needs to be adhered to in my humble opinion)

-Once again, BD protests El Ab’s Q as too much running involved, no lifting heavy objects and no firehose tug-of-war game playing.  Rather, he was seen at 9-Rounds Fitness gym showing off for the ladies.

** Let us get down next Thursday, November 03, 2016, for F2 (Social), but where? Let’s mix it up– Afton Pub, Wine Room at Afton Village, Brooklyns after Dark, Lil’ Robs are suggestions. Please email your preference.

thanks for leading me.  aye, el ab.