Weather: 44 degrees, partly cloudy, turf was wet from rain

Warmups: Motivators from 7, Goofballs (10), Windmills (10), Old man stretch, Daisy pickers (10), Abe Vigodas (10 both directions)

Workout: PAX partnered up; one partner runs around the park while the other partner has reps of shoulder press (15), curls (15), squats (15), back rows (15), chest press (30); completed 4 rounds

Announcements: Unique Q challenge in November, Q school led by RA on Saturday morning, CPR training at Rush hospital led by Cadaver on Sat No 5th, beer ruck on Sat Nov 5th (2-5pm)

COT: the focus of the workout was on form. No need to rush the workout to hit a certain number. Focus on form. This is important in life too as many of us rush through work, rush through time with our wives and kids. Focus on the moment. And focus on doing things the right way.