April 13th, 2021 By Catfish

Warm-up: Mosey to top of Hill 216 for 20 SSH, 15 Hillbillies and 10 count L/R R/L
Thang: Mosey to Belk Parking lot where 8 orange cones were set-up in a large octagon around the light post. 8 yellow cones were halfway between the light post and orange cone.
Pax would complete 25 reps of different exercises at each orange cone. After completing exercise you would run to light post and then to next orange cone in a clockwise direction. Each time you left the light post Pax completed 5 burpee at the yellow cone.
8 exercises: Dips, Step-Ups, Merkins, LBCs, Air Squats, Brazilians (4C), WWIIs, Carolina Drydocks
We completed slightly +/- 2 full rounds.
Mary: Broga including Down Dog, Cobra and Child Pose
Moleskin: Q was stoked to see the big numbers on a wonder weather Tuesday. Workout allows for your own pace while still allowing for individual conversation. Best of both worlds. Pax completed around 2 full rounds with a little confusion at the end. Last spiderweb workout Q didn’t feel Pax appreciated the mosey around the inner and outer ring of cones to complete the Strava web map. Spider map to honor LilShute’s senior football game this past week. Enjoy your Senior year young man. Q decided to do the web on his own but my brother’s servant hearts came out as they helped picked up the cones. Mosey back to AO was a bit spread out but in the end a solid 45 minutes.
19 is a great pax number and Q saw 20 and 21 at GWC showing that they attended in spirit. Thankfully no talk of dead pets. Much talk around corn dogs and the impact they have on a city in addition to Q receiving assistance in selecting shingle and metal roof colors from his fellow F3ers. As we launch into spring keep dutiful to stay active and raise your pulse rate daily. Stay healthy brothers, the world needs you!
Yours truly Catfish

#CoffeeAfter #F3Concord #BBQbyCatfish

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