F3 Concord – Tune-up Time

Warm up
Mosey to Cul-de-sac
Along the way – Side shuffles, skips, Karaoke, Soldier Walks,

Circle UP in cul-de-sac
15 Carolina Dry Docks
15 Prisoner Squats
15 Mountain Climbers in cadence

Mosey to Service Road parallel to Branchview
Wheel Barrow with partner 20 yards each
90% sprint for 100 yards
Exit 54 laid down a solid run!

Mosey to upper parking lot at All Saints
4 Stations:
Split groups into four

1. Rock Handoff in a circle
2. Rope wind two brick with arms extended parallel to ground (MX Arm Pump)
3. Rock Curls, Rock Rows & I saw a few Skull Crushers thrown in
4. Jump Ropes
Timer for each station was two mountain bikes set in lowest gear traveled around All Saints Campus to join back with PAX and switch up stations

Put equipment away

Mosey to Mary
3 minutes of Straight-arm, elbow and T planks

Finished up with
25 LBC’s in cadence

Solid effort by all PAX this morning. Q was overwhelmed by participation and was a little confused how he could rotate this many guys through so few many stations due to lack of oxygen caused by 90% sprint. Cujo missed the part about leaving bikes in low gear. The object was to have maximum rotation with minimum speed. Enjoyed the chatter among the different stations with the PAX… Until next time