August 21st, 2026 By Spud

QIC: Gooney

Pax: Catfish, Loveboat, Tombstone, Hops

Weather: Slightly improved but still swampy

Warm o rama 

• jog parking lot 
• High knees
• Butt kickers
• Karaoke 
• SSH
• Mt Climbers

Station 1 Lower Parking Lot

-Partner up

-AMRAP for 10 minutes 

-Partner one- air squat

-Partner two- lunge across the parking lot (sideways across the parking lot not the full length) and back. 

-Switch-a-roo 

Station 2 Upper Parking Lot

Grab a block

-Partner 1-curls

-Partner 2- plank

Swap EMOM

10 mins

Station 3

Basketball- Group effort applies

Make a free throw- add 1 rep to the group total

Miss a free throw- add 3 reps to the group total 

Exercises- core killers, WWII’s, burpees

(Let’s take a moment and celebrate 97% of Concord F3 men (the gay one’s) stayed in the fart sack because the group total of missed shots could’ve gotten out of hand)

Mary

No time for that 

Prayers/Praises

-Hops would like to bequeath his F3 Admin duties to a new pax. 

-Gigi- prayers for her eyes, ears, mind, and heart to be opened. Patience for Cat and Deb as they try to love on her and speak wisdom into her. 

-Loveboats FIL’s heath issues

-El Abogato- healing and recovery 

-Ruthie and O’Brien family

-Popeye as he cares for his parents. 

Moleskin

5:25 am. I cried a little inside as I stretched in an empty parking lot while Cat checked emails. Just the two of us. Things were about to be weird. 

5:29 am. Headlights. Hops. Then Tomby. Then Loveboat. That’s it. That the list. I prepared a slow burn day with little to no mileage. Should I abandon the plan and go for a run? No. Stay the course. Then Tomby makes a motion that we go to Waffle House. It’s now 5:31 and we haven’t moved yet. Deep inside I wanted it to happen. I wanted to give in to Tomby’s daily request to scratch the workout and go eat at WH. But that would be more gay than a Concord F3 workout with little to no mileage. But, we put it to a vote. All in favor of WH. Hops and Tomby vote yes. Cat and I voted no. Loveboat’s hand went up and then back down and then up and back down. A real life, in person hanging chad. I made the decision that we must sweat. I need to burn calories more than I need to add WH calories. Sorry Tomby. We sweated a lot. We laughed a little. We got stronger. We heard Vegas stories from Hops, Cat’s West Virginia work stories and his hamburger with peanut butter and banana? It’s called a brass monkey. WTF?

Always a pleasure to lead,

Gooney

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