December 10th, 2020 By Catfish

Warmup: mosey to Belk Lot for 20 SSH, 15 Hillbillies and 10 count L/R & R/L

 

Thang: Everyone rides the push to 12 different stops (more about that later) that have 2 – 12 count exercises. As soon as exercise is complete the bus is on the move. Stops and exercises are as follows.

Sears Lot near Starbucks – Star Jumps + Merkins

Movie Theater – J Lows + Merkins

Belk Lot – Bear Crawl + Merkins

Food Court – Burpees + Merkins

Bottom Deck – WWIIs + Merkins

3rd Level Deck – Mike Tyson’s + Merkins

Outside Southend Deck – KGBs + Merkins

Top of Hill – Bus Driver missed this stop anxious to get to the hill. His pay will be docked.

Hill 216 – 3 Hill descent w/ Quadro Ascent + Merkins

Around Lot to Bottom of Hill – Core Killers + Merkins

Bridge – Dips + Merkins

ASEC – Pull-ups + Merkins

 

Mary – Some easy slow Broga with a nice calm voice tone from Q (at least as calm as I get)

 

Moleskin: Love this group as we had 6 ready to workout at 5:27 and then the parking lot lit up with an additional 12. Bus stop is one of my favorite because of the constant movement with a constant shoulder work in addition to some core variety. Appreciated our passport traveler, Checkmate making his 3rd appearance, Indy/Grover sighting and the general noise with complaining tone of this fine group. Today was 6 years to the day I started F3, thanks for the invite @skinner. Tombstone seemed lost at Mary with no pole to love, group appreciated Q avoiding the parking deck staircase but it did get Q worried about total time. Spud’s lawyer mind deduced that our bus only stopped 11 times as Q left out Mountain Climbers at the top of Hill 216. I was wondering why with the extra deck run we were still okay. we moseyed just over 3 miles and I burnt just shy of 600 calories. Even with an abbreviated route it did the trick. Coffee time was wonderful as always with multiple stories being shared. I do think I will pass on being a yoga instructor once I retire. Also note to self Hill 216 is slippery around 30 degrees and below and Pax in general do not like!

Prayers lifted for Pam, Forest and Carol with health concerns. Shout out for Phidips 24/31 hour Kannon run, we have a plan for that.

Can’t imagine my life without you guys as my friends as I always feel supported, challenged, motivated and determined when we are together.

 

Catfish

#CoffeeAfter #F3Concord #BBQbyCatfish #F3

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