F3 Concord March Madness Mayhem

16 Faithful F3ers emerged in the cool, clear morning for an Eastern European beatdown

1.0 KGB – Q

Run towards the hospital

-       Circle up near the sketchy stairs

Warmorama

  •        SSH x 20
  •        Mountain climbers x 20
  •        Merkins x 20 single count
  •        IST x 20

-       Mosey to the mall, sidewinders over hill 216

-       Divide in 3 teams:

o       Race to the 1st pole – winning team 10 LBCs, losing teams: 2nd burpees x 5, 3rd double merkin burpees x 10

o       Race to the 2nd pole – winning team 10 LBCs, losing teams: 2nd burpees x 5, 3rd double merkin burpees x 10

o       Race to the 3rd pole – winning team 10 LBCs, losing teams: 2nd burpees x 5, 3rd double merkin burpees x 10

-       Mosey back to ASEC to the rock pile

o       Overhead press x 10

o       Curls x 10

-       Mosey to the pull up bars

o       5 pull ups each

o       Overhead press x 10

o       Curls x 10

-       Mosey to the pull up bars

o       5 pull ups each

-       Mosey to mary

o       KGB twists x 20

o       Brazilians x 10

o       Freddie mercs s x 20

o       Dying cockroach x 20

Audible:

o       In & outs, led by Exit 54 x 10 (i think)

o      Deerticks, led by Deertick x 10

2.0 – Exit 54 Q

Mosey to the shelter

SSH x 20
Cotton pickers x 20
Air squats x 15

THANG:
Merkens x 40
LBCs x 40
Bench dips x 40
Bench step-ups x 40

Merkens x 30
LBCs x 30
Bench dips x 30
Bench step-ups x 30

Merkens x 20
LBCs x 20
Bench dips x 20
Bench step-ups x 20

Merkens x 10
LBCs x 10
Bench dips x 10
Bench step-ups x 10

Mosey to front of church
Planks for 5 minutes

Moleskin:

  1. Catfish can rival Grover for takeoff and sprint speed, we also confirmed that merlot was spilled after 3rd sprint
  2. Burpees and double merkin burpees after sprints are just as fun as they sound, thank for the exercise lexicon section f3 website
  3. Good to see Exit and Riggs back in the pax
  4. No Backdraft this morning, guess he is “working”