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F3 MeCa | May 13, 2021

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A Gooney Special

  • When: 04/17/21
  • QIC: Gooney
  • The PAX: tombstone, EL ab, fire chicken, catfish, Private Ryan, psycho T, Neverland, Java, total package, homeland, scooter

Weather: cool with a slight chance of pollen

Warm up at the bum wash

20 mountain climbers IC

20 Loose Change IC

Arm Circles

New deck

Partner up- quadriphilia to the top. Partner 1 runs backwards while partner does 2 burpee’s, chase partner, swap, all the way to the top

The Thing 

Compound exercise run down Corban to greenway, across new greenway extension to Cabarrus and back up to 5/3 

1st stop 2 burpees, 20 merkins

2nd stop 2 burpees, 20 merkins, 20 squats 

3rd stop 2 burpees, 20 merkins, 20 squats, 20 Brazilians

4th stop 2 burpees, 20 merkins, 20 squats, 20 Brazilians, 20 LBC’s

Back to OCT

Block work to fill time

2 rounds of 10 reps each


Overhead press

Tricep extension

Bent over rows 


Audible exercises focused on core


Tombstone- Deerticks 

Catfish- J Lo’s

El Ab- follow me for more running? WTF? Run around block at OCT

Gooney-take back control of Q and call time


Nice cool morning to mosey around Concord and enjoy the pollen while listening to FC complain about running and his desires to never ride a stinky van for 36 hours. Side note- Prayers for FC sister as she continues her journey through ivf.  Tombstone once again tried to get the pax to head to Waffle House instead of getting stronger and called me a MF’er.  The run was intended to take 45 mins but the Q pushed the pace too fast out of the gate. When all else fails, grab some blocks,make up a few exercises to burn time. Total of 4 miles with pain sprinkled in, followed by good conversation at GWC.  Thanks for participating men!




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