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F3 MeCa | April 18, 2021

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F3Concord – The 4434

  • When: 11/22/20
  • QIC: Mountie
  • The PAX: Neverland, Homeland, Deertick, Firechicken, Skinner, Waterboy, Scooter, Luther, Anvil, Mayweather, Catfish, Spud, LMU, Bozeman, Finishline, Cupid, Private Ryan, Tombstone

Warmup: Belk parking lot for SSH, leg stretches

Thang: Top deck of parking lot for 4 corners. Grab a partner and work together to complete the reps

Round 1
Corner 1– 44 KGB-IC 34 Merkins
Corner 2–44 Low flutter IC 34 Squats
Corner 3–44 V-ups 34 Dips
Corner 4- 44LBC-IC 34 Mike Tyson
And mosey halfway down the ramp and quadramania back up in between cycles

Round 2
Corner 1– 44 Freddie Meeks-IC 34 SSH
Corner 2–44 J-LO 34 Dry Dock
Corner 3–44 Crunchy Frogs-IC 34 Mountain climbers-IC
Corner 4–44 box cutters 34 Slap Jacks
And mosey halfway down the ramp and quadramania back up in between cycles


Mary: Plank until everyone arrived back home

Moleskin: A high rep workout to incorporate fallen Officer Jason Shuping’s call #, 4434 It didn’t take long for Q to get emotional. When we arrived at Belk to warm up we saw some of Kannapolis’ finest parked in the parking lot as they were helping cover the city for us while we grieve. Also credit to the Cabarrus Co SD for helping do the same for us. We got the reps in on the top level of the parking deck then moseyed on back to ASEC. I asked for all to remember 4 heroes. Officer Jason Shuping and injured Officer Kaleb Robinson, as well as the two brave men who ran toward the gunfire to face evil head on. May God be with all of them. Thank you Catfish for handling the closing prayer as there was no way for me to compose myself to finish it. Thank you all for the messages of support and your constant well wishes. I needed each and every one of them. Tombstone and his family business put on a 5 star performance handling this with class.

Jason Shuping…. end of watch December 16, 2020. Rest In Peace, Sir. We have the watch from here.

Matthew 5:9 Blessed are the peacemakers, for they will be called sons of God


  • On December 26, 2020

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