November 14th, 2023 By Catfish

11/14/23 – November Spider at ASEC

Q: Catfish

Pax: Spud, Tombstone (Happy Birthday), Hops, Loveboat, Professor, LMU, Lex Luthor, Homeland, Circuit Rider, Grover, El Ab, Fire Chicken

Warmup: Mosey to water treatment area for 15 SSH, 15 HillBillies, L/R, R/L and an angry Lex spewing hate about Duke/UNC football.

Thank: ‘The Spider’ at Belk parking lot.

8 exercises in an Octagon around a center light pole designated by orange cone with a yellow cone at the halfway between light pole and orange cone.

Light pole is the hub as you run out to each orange cone for a 25 count of exercise, stopping each time at yellow cone for 3 burpees.

Exercises: Merkins, Dips, Step Ups, Squats, Carolina Drydocks, LBCs, Brazilians and WWIIs.

After first circuit run a complete lap around inside yellow cones then repeat. After 2nd circuit run complete lap around outside orange cones.

Mary: just enough time for some Broga to make Fire Chicken happy.

Moleskin: Group split at first as everyone concentrated on workout but then slowly started to merge. Hops exclaimed it is much better with the group as funnier things seem to get said.  This is one of my favorite workouts as it is ‘at your own pace’ and allows for conversation at the same time. Also designed to make our hometown crew, of which there are many, happy as they remember their HS days. Also it is cool to draw stuff with your Strava/Garmin map.

13 was a good number but I was hoping for 20. Prayers for all the boys that slept in.

Coffee was nice because we all received free pastries and all listened to Tombey express his desire for some birthday loven. Happy Birthday brother!

Yours truly, Catfish

#BBQbyCatfish #F3 #F3Concord #CatfishFarms

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