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F3 MeCa | May 12, 2021

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One BIG Suicide

Warm O Rama

Mosey around the parking lot while doing high knee and other stuff while waiting on LMU

20 SSH ic

10 Hillbillies

10 Loose Change

The thang

Grab a paver or cinder block from the rock garden

run one oversized suicide

20 curls

20 Straight arm raises

20 skull crushers

20 squats

20 LBC

20 KGB

run to parking deck and back

repeat exercises

run to steam plant

repeat exercises

run to the bridge

repeat exercises

run to rehab



No time stretch on your own



Good group today Catfish, Tombstone, and Homeland to my knowledge completed the full suicide the rest of came up just one to two stop short.  Mayweather was out there looking like a gazelle this morning.  Effective beatdown today with a good mix of reps and running and hills allowing the rabbits to take off and the rest of us to push ourselves at our own pace.  Prayers for Phidip as he embarks on his journey across the state, and for the Concord Police Department as they continue to protect and serve in the face of criticism.


Thanks for letting me lead,



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