11 pax produced mad-endorphins to attack the day in the humid gloom.  Warm-o-Rama began at OCT’s buttery smooth asphalt:

-walk-out merkins (x10 singles)

-windmills (x5 slow IC)

-alternating supermans, downward dogs and cobra stretching

-plank w variations

2 rounds of burpee (x2 burpees) Native American run from OCT to bottom of Carolina Courts, up stairs and to top of parking deck, and back to Carolina Courts.

After 2 rounds of burpee Native American run, pax went at respective pace the following rinse-and-repeat jogging circuit with pain stations:

1) bottom of carolina courts: 5-second hold plank-merks (x5 singles)

2) second floor of deck: alternating leg V-ups (x15 singles)

3) top floor of deck: burpees (x10 singles)

MARY: QIC jogged around OCT parking lot like recovering substance abuse addict while Indy kindly led the pax w core-heavy exercises and stretching.

NOTES:

-Thank you very much to BCR for stepping up and leading us as our new Master Q— you have been a competent admin and assuredly will do same in additional role as Master Q— you are a great organizer— Indiana, thanks for ALL you have done to launch F3 Concord years ago and diligently have led since our birth/thanks especially for pulling me up when I have been down/being accountable

-Best wishes to Yeti on a good start at the Air Force Academy—- this is a most awesome opportunity that will be extremely challenging yet rewarding balancing Division 1 football w/the physical, mental, emotional and academic rigors of attending a US service academy— you have been a wonderfully refreshing complement to our pax w a super-positive attitude

-Thanks to Psycho T for running w me to cafeteria post-work out

-Thanks for pax indulging me in my jog-heavy Qs—- I am sure the monotony of moving has grown old for many, but not for me—- that’s just where my head is, one foot in front of the other gaining endorphins— too much time to think about work stuff post-workout—- w constant movement I am feeding my body’s opiate receptors, causing an analgesic effect (ie, morphine, euphoria).

“Your emotions are nothing but biochemical storms in your brain and you are in control of them at any point in time.”

Tony Robbins