Nice mild 45 degree morning with 14 pax denying the fartsack.

Warm-o-rama:

Quick run down to street at rehab facility and back up to upper parking lot at ASEC.

The Thang:

8 Station Tabata, 20 sec exercise & 10 sec rest

1) merkins

2) rock curls

3) cinder block skull crushers

4) air squats

5) hand release merkins

6) bent over cinder block rows

7) carolina “diamond” dry docks (close grip to work more triceps)

8) calf raises

Repeated 7 times for approx 33 min workout

Once completed 7th round ran to bridge and back to mary.

Mary:

20 reps all SC

1) Modified WWII’s (bent knees)

2) KGB’s

3) Deer ticks

4) 30 sec plank

5) Spiderman plank crunches

6) Side crunches, 10 each side

Moleskin:

QIC had trouble from the get go, speaker not connecting to phone so little difficult to hear when to rotate, new app for tabata was temperamental but got through it all and think everyone got a decent workout in.  Some early complaints about wet pavement on the hand release merkins but ground started to dry out after a few rotations.  QIC called out by Trick for not going down far enought on skull crushers, Q asked trick if he wanted to see triceps and asked if he needed Q how to show him how to do pull-ups, silenced Trick after that.  Only chatter really seemed to be coming from the pair of Deer tick and goonie, imagine that?  Mary brought forth chatter from a smart mouthed hobbit for single counts vs. IC.  Good to see deer tick again and we look forward to him making his next appearance in February.  Also great to see Phidippides and Hipbone back from their time off.

Praises for Phidippides and his family’s safe return from China with their new son and prayers for Lex’s brother Gus for job/family issues.

Privileged to lead you all!

Aye,

Fire Chicken