November 8th, 2018 By HotWheels

From Zero PAX on Tuesday to 10 PAX today….. 3 Pre Runners, and an immigrant just like the olden days!

The make up of the PAX was mixed today, 6 Precincter’s, 3 Traditioner’s and 1 Immigrant looking for entry and a passport stamp.  The Precinct, being a legal “Safe” zone accepts all comers all the time, so all participants were welcomed.  Even Dumbledore ( Welcome back Kotter ) was cheerfully greeted, Urlacher a faithful Valley runner made is BC return to the Precinct in gloom to the delight of many.

The temp said 54 but it felt like 30, it was kinda weird.

With no Q on the books, and Tuesday Q in my pocket, we got this People’s Q party started right at 5:30am

Warm Up – Field of Dreams – Mosey up the cul-de-sac for Warm O Rama

15SSH, 9CP/11WM, 10 Slow Mercins/10MC, 15 IST

The Thang

Flip it to Urlacher for a mosey back to Intake and the following….

Lunges across the parking lot ( Approx 10 parking spaces long )  / Reverse lunges back, ( this was a huge display of our groups complete lack of coordination lead by the old guys ) mosey to the flat spot normally reserved for MARY and 15 Burbees OYO.

Hot Wheels ( From Tuesday’s Un Used Q )

Head to the Cell Block for Reps and Sets like this….Everyone grab a coupon (Cinder Black)

Each Sets features the following Exercises with coupon

Curls, Over Head Extension aka “Extenions”, Squats, Mercins, Bench Press, Over Head Extensions, Dips, with a run to the wall finisher for Muscle Ups.

Set 1 = 5 Reps Each

Set 2 = 10  Reps Each

Set 3 15 Reps Each

Set 4 10 Reps Each

Set 5 5 Resp Each

Urlacher was making a lot of noise from set 2 on…..

Flip to Guinness for 20 Plank Press thingies and 20 drops to your knees and back up thingies.

Peoples MARY

Astro Van = Pretzel Crunch  / Dumbledore/Field of Dreams = Freddy Mercuries / (can’t remember)Low Flutters / Titan=Box Cutters / Sterling = Plank Hold, with 10 Merci, Finisher

Announcements, The Gremlin coming up in January, Santa Scramble 5K with Speed for Need on November 17th 2pm https://runsignup.com/Race/NC/Concord/SantaScramble5K?remMeAttempt=

 

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