Something Old, Something New

30 degrees and calm as 10 PAX played in the Gloom to end 2014 with a grunt…


  • Mosey through Downtown Concord to back side of Carolina Courts
    • Slap Jacks x 20 IC
    • Cotton Pickers x 15 IC
    • Arm Circles – Forwards/Back
    • Walk Outs to 1-leg Merkins x 10

The Thang

  • 3 Stations for the PAX to play – Start at Back Side of Carolina Courts Parking Lot (Near Corban Ave)
  • Station 1 – (8) Hell Burpees – Full Burpee, then down on back for a full double leg up, back to squat position and then jump = (1) Hell Burpee
    • Run to Station 2
  • Station 2 – Side Walk Merkins for 20 feet, then transition to bear crawl for 40 feet
    • Run up Entrance Driveway to top of stairs
  • Station 3 – (10) 180 degree Jump Squats
    • Run down stairs back to Station 1
  • Rinse and Repeat for 20 minute Sweat Test
  • Mosey to Mary


  • Warrior Pose – 30 seconds each leg


Awesome group to end the year with 2 FNGs and a 2.0.  We welcome Hayden Airheart to the PAX as Kawasaki. Cold but no wind…3 minutes into the Thang and I was sweating like it was August!  Q got 4 reps in…. several Pax got as least 5 – great effort by all.  Heard Catfish say “I got to get in better shape so I can talk during these workouts.” And that, my friend is Phase 4 for F3. Phase I – Don’t pass out, Phase 2 – Finish the WOD, Phase 3 – Move up from being the 6, Phase 4 – Actually being about the “fellowship” during the WOD!   As I will be taking a break for January, I will see you all on Feb 2 as Q

Have a Happy and Safe New Year, Hipbone