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F3 MeCa | July 19, 2019

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Posts By Bay City Roller

A workout too awesome for Luthor to name

July 17, 2019 |

21 men showed up in the steam and muscled through.


Mosey to Belk parking lot: Ssh ic x20 Soap drop stretch Hillbillies ic x 20 Arm circles

The Thang:

Indian run around mall, then turn to head to first … Read More

Double Decking

July 17, 2019 |

15 Pax entered the Swampy Gloom this morning. Humidity was brutal.

WARM-O-RAMA: Mosey to Original Parking Deck SSH x 20 Mountain climbers x 20 Cotton Pickers x 10

THE THANG: Use both Downtown Parking Decks. Start at the bottom of … Read More

Run, Sweat, Repeat

July 8, 2019 |

7 beautiful souls showed up for an excessively humid stroll through Concord.  It was almost 6 as the QIC rolled in at 5:59:58 AM and the PAX was antsy to get moving. I showed and obliged.        WARM … Read More

Salute to Old Glory

July 3, 2019 |

16 faithful joined in an Old Glory beatdown to celebrate the July 4 holiday 1 day early.  All exercises done in groups of 13 (stripes) and 50 (stars)

Mosey to Flagpole on Union

Warmup: SSHs … Read More

Level Up

July 2, 2019 |

You asked for me, you begged for me, you cried for my attention, you threatened to toss my pups in a wood chipper. Ok, so maybe not that last part… or any of those parts but you got me, nonetheless. … Read More

World’s Toughest Tabata

June 10, 2019 |

Warm up in church parking lot: High knees, butt kickers, karaoke, goose steps Circle up- Lower Lot SSH x 20 Mountain Climbers x 20 Merkins x 15 Arm Circles Air squats Mosey to Picnic Shelter The Thang: Tabatas – 30 … Read More

Old deck love…

May 23, 2019 |

14 showed up for work on time.  1 showed late and wandered the streets of Concord.


Warm-up run around the block to the Courts

20 SSH

10 soap drops IC

10 walk-out merks

Arm circles while the thang … Read More

Look Me Up bro

May 23, 2019 |

Mosey to bridge:  40 dips OYO

Mosey to steam plant parking lot:  Warm it up and core focus:

20 SSH

Arm circles

Runners stretch

10 core killers

20 Freddie Merks 

20 Low … Read More

Build A Burpee Workshop

April 10, 2019 |


17 Pax rolled into the gloom to run and burp on a beautiful spring morning.

Mosey to Boys and Girls Club

Warmup: SSHs x 17 Hillbillies x 15 Assorted arm stretches

The … Read More

Giddy Up

April 9, 2019 |

65 and humid.  13 showed.  Proliferation of sweat.  Winter made a mad dash and took spring with it, leaving a mid-summer morn.   WARM UP

Mosey to nuclear reactor

20 SSH’s IC

15 Mtn. climbers IC

Runner’s stretch. (Q provided uninformed advice … Read More