Concord F3 – Churches, Courts, and Decks…

8 PAX entered the Coal Train Gloom this morning…


§ Mosey to Forest Hill UMC

§ SSH x 20

§ Mountain climbers x 20

§ Cotton pickers x 20


Run to Carolina Courts via Union

§ Sprint down one side of parking lot, butt kicks down the other side

§ Repeat x 3

§ 10 Mercans, run up the steps, run back down – repeat x 5 total

Run to Parking Deck

§ 15 Mercans on first level of deck… run to 2nd level and do 15 Mountain Climbers, run to 3rd level and do 10 burpees, run to 4th level and do 15 air squats

§ Run back down the stairs to the first level and repeat-decreased each set by 5 reps

§ Sprint to Mary


No Mary today: Out of time (and energy)


Great workout guys. We put in a little mileage. Great to have Liger back in the mix! Welcome to FNG Luke Hill. He is now known as “Flyboy”! “He is a Hate Hate” that handled the workout with ease. Always an honor to lead you guys.

Until next time…