May 15th, 2024
Tuesday 5/14/2024
Location: Belk Park Lot b/c of ASEC construction.
Q: Catfish
Pax: Private Ryan, Psycho T, El Ab, Bozeman, Loveboat, Trick, Indy, Deertick, Homeland, Fire Chicken, Hops, Lex Luthor, Tombstone, Spud, Marlboro
Warmup: Mosey to area between JC Penny (Albemarle Name) and Starbucks (Liberal Coffee Shop) for SSH, Hillbillies, L/R, R/L and arm circles.
Thang: At bottom of Belk Parking lot truck had 15 of our block (needed 1 more) for station one of a 2-point station. All exercises came in 25s some single count and some in cadence. Station 1 was all block exercises (Curls, Overhead Extension, Tricep Extensions and Bentover Rows) run roughly 100 yds to Belk sidewalk for ab exercise at station 2 (reverse crunch, low flutter, KGBs, Freddie Merks). Complete 4 of each station combo and then plank to start next session to start following session with Pax. All total 100 of each exercise and ran 100 yds in each direction (roughly).
Mary: 2 minutes of Broga
Moleskin: Thought of this workout came from my F3 Sumter post last Saturday. Workout pushed us to a rep count with blocks that we normally do not achieve and kept us in a cluster both of which are a positive in my mind. Typical large group with good conversation during workout and at coffee. Many gave 100% to complete the 4th set of 4 and hopefully will feel some soreness Tue or Wed.
I would encourage each of you if you find yourself out of town to explore posting at other F3s. Two things happen, you get to interact with new men while learning or doing some different exercises but most important is you see firsthand how special F3 Concord is. Our coffee-time every day is special, our ‘total pax bond’ is strong as well as our individual friendships. Just like travel allows you to experience new things while also growing your love for home, even if home is RoCo 😉.
Catfish
#BBQbyCatfish #F3 #F3Concord #CatfishFarms