February 15th, 2025 By Fire Chicken

F3 Backblast 02/13/25
ASEC
5:20am: Embrace the sucky weather
5:30am: Get to it!

Q : Total Package
Pax : Tombstone, Neverland, Professor, Hops, Brickyard

Warm up at front porch of ASEC :
SSH x 20, IST’s x 20, hamstring stretch, Arm circles
Jog to Picnic Shelter
Rainy Day Tabata
40 seconds exercise, 20 seconds rest
Ten exercises per round
We had time for three rounds this morning
Marine Corps Merkins
WWII’s
Crunchy Frogs
Slapjacks
Burpees
Low Flutters
Air Squats
Mtn Climbers
Carolina Drydocks
J-Lo’s

Mary at Picnic Shelter
Superman Stretch
Alternating superman stretch
Cobra stretch
Childs pose
Arm under shoulder stretch (both sides)
Down dog

Moleskin:
1. On a morning custom made for fartsacking, six of Concord’s strongest Pax appeared out of
the rainy gloom to defy the oddsmakers predictions of another solo Q on such a gloriously
crappy weather day! Brickyard finally found the group after ten minutes of wandering around ASEC to which we all reminded him of reading the preblast. So no apology necessary
on Q’s behalf this time!
2. This workout was a variation of one used two years ago and turned out to be a real gasser!
40 seconds of exercise AYG/20 seconds rest. The ten exercises covered all muscle groups
and were designed to meet high intensity interval standards. 3 sets. My first Q after almost
three months after shoulder surgery felt very good. It’s wonderful to get back in the saddle
again even though a few modifications were necessary with upper body exercises.
3. Great coffeteria at P & P today where the group grew by four Pax
4. Thanks for allowing me to lead today. It’s always fun to post with your buds!

Who else would do this at 5:30 in the rain?

Moleskin faithfully submitted by Total Package 02/13/25

Backblast

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