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F3 MeCa | April 20, 2021

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F3Concord – This ‘n That

  • When: 12/19/20
  • QIC: Total Package
  • The PAX: Catfish, Tombstone, Lex Luthor, Popeye, Neverland, Spud, Hops, Phidippedes


Warm up:
Jog to Central Methodist Church parking lot

Circle up:
SSH x 20
IST’s x 20
Squats x 20
Hamstring stretch
Arm Circles

Jog to Carolina Courts

The Thang:
Return of the Sled
One man pushes wooden sled on concrete parking 20 yards down and back (40 yards total)
Rest of Pax does various exercises OR hits tire with 10 lb sledgehammer
Exercises:
Brazillians
LBC’s
Merkin w/stump jumper
Side plank scissor lift – (10 per leg)
Crunchy Frog
Jumping lunge
L-Lo’s
Star Jumps
Apollo Ohno’s

3 Rounds – Round 2 and 3 modify sled distance to 20 yards total
Jog 1 mile through downtown back to OCT

Cinder block workout
Each man has 35lb cinder block

Squats x 10
Curls x 10
Overhead press x 10
Skull crusher x 10
Jump over block x 10
Manmaker x 10
3 Rounds
Mosey to Mary at OTC parking lot:
Freddie Mercks x 20
Low flutter x 15, cris-cross flutter x 15

Hops led achillies stretch exercises
Phidippedes led V-ups with block
Superman stretch
Child’s pose into down dog into up dog
Deep breaths

Moleskin:
1. Nine hearty Pax gathered on a chilly, 27 degree morning at OTC for a Saturday morning beat down.
2. It didn’t take long to warm the body on this cool morning pushing the dreaded 80lb home-made, Anvil-inspired, wooden sled up and down a concrete parking lot. We all agreed to modify the push distance on Round 2 and 3 even though Spud didn’t need it. Amazing the stress it puts on the heart. Not a whole lot of running today. 2.2 miles according to my watch. A good overall body workout that incorporated a variety of muscle groups. Phidippedes, wearing a 20lb weight vest, found us halfway through the workout , finished with the group, had coffeetime at Groundworks, and still managed to run ten (weighted) miles after having run ninety miles the previous weekend. Looking forward to the second annual Phidippedes endurance weekend next year in Kannapolis!
3. Good attendance at Coffeteria and thanks to El Ab for allowing all of us to help a family in need this Christmas. Also, remember the family of fallen Concord policeman, Jason Shuping.

Moleskin faithfully submitted by Total Package 12/19/20

Cupid
  • On December 21, 2020

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