September 3rd, 2019 By Hipbone

Nice morning with a mid-size pax of 12 after a long weekend.

Mosey to Health Alliance Back Parking Lot

• Slap Jacks x 20 IC
• Child’s Pose Merkins x 10 OYO
• Dying Cockroachs X 10
• Leg Stretch

Mosey to Front Parking Lot

Core Blast

• LBC’s x 20 IC
• KGB’s x 20 IC
• Deerticks x 20 IC
• Rope Pulls x 20

Mosey to ASEC Entrance

The Thang

3-Station Circuit

• 8 Buprees at Botttom
• Sidewalk Merkins at Mid Point
• 8 Star Jumps at Top
• Jog back down
• Rinse and Repeat

Core Blast Part 2

• See above

Lt. Dan’s (lower lot)

• 4 Lunges, 2 Squats
• 8 Lunges, 4 Squats
• 12 Lunges, 8 Squats
• 16 Lunges, 10 Squats
• 20 Lunges, 12 Squats

Mosey to Mary

Mary

• Hip’s Yoga Shit

Moleskin 

Great crowd with lots of chatter during warm up then…not so much.  Lot of movement hitting all body parts to start the week – arms/shoulders, legs, abs.  Have done this circuit many times before and always looks “not so hard” on paper but is always an ass-kicker – most pax got 4-5 rounds in before time called.  Q unintentionally picked the roughest pavement in Concord for Sidewalk Mers….sorry about that but a good reminder – GLOVES!  Prayers for those in path of Dorian, Cupid’s mom’s improvement, Catfish on his mission trip and Trickdaddy & Family on their trails, tribulations and service in Brazil.  Always, always a pleasure to post and be part of F3 Concord.

Be Prepared…..to lead, love and serve!

Aye, Hipbone

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