F3Concord – Skinner’s Dank Wednesday Workout

Ran around downtown Concord warming up.

Started a circuit with 4 stations running between stations – 5 burpees, 10 alternating leg V-ups, 20 merkins, and 20 overhead press (concrete blocks)

6:08 or so: Someone took it upon themselves to call … Read More

F3Concord – 1776 Challenge

1776 Challenge

In honor of Independence Day this coming Thursday, July 4 Total 1776 reps for all exercises for one hour (Sounds hard, it’s not that bad…..just kidding, it really sucks!)

Warm up in church parking lot: High knees, butt … Read More

F3Concord – Mary Decker Mary Decker

20 PAX showed up for happiness and brotherly love on this fine Tuesday morning:

Warmorama It was warm enough. On to the deck! Thang (Rds 1-2-3) V-Ups 10-20-30 1-Arm Side Raises 3-6-9 EACH Air Squats 10-20-30 Wall Walks 3-6-9 Merks … Read More

F3Concord – The Soap Drop

7 men showed. 7 Men went to work.

Warm up: Ran around AO for some high knee’s; butt kickers; Karaoke. Mosey to power plant: SSH x20 ic Various stretches of legs and arms.

The Thang: Mosey the long way to … Read More

F3Concord – Border Wall Beatdown

22 men gathered on a cool morning with low humidity.

Warm o Rama Mosey around ASEC parking lot for high knees and karaoke and up to the rock pile.

Circle up SSH x 20 IC Cotton pickers x … Read More

F3Concord – Squad Circuit

22?

22!

twenty two pax posted this morning. Easier to list who didn’t show up instead. S’all good though! There’s plenty on the buffet bar at the House O’ Saints…

Warmup – Parking lot stretches – High kicks Round Houses … Read More

F3Concord – Four Mile Run (with assorted pain stations)

Warm up: Jog around ASEC doing high knees, butt kickers, karaoke, goose steps

Circle up at lower parking lot SSH x 20 Squats x 10 Squats w/kick x 10 Hamstring Stretch Mountain Climbers x 20 Arm Circles

The Thang Four … Read More

F3Concord – Worlds Toughest Tabata

World’s Toughest Tabata Repeat from two years ago. A real gasser!

Warm up in church parking lot: High knees, butt kickers, karaoke, goose steps

Circle up- Lower Lot SSH x 20 IST’s x 20 Arm Circles Air squats

Mosey to … Read More

F3Concord – Deertick Stampede

11 hardy pax rolled out of the sacky to meet the day. Slow mosey towards the Hospital all the way t to the ER and around the front on HWY 29. Circle up in the HWY 29 parking deck.

15 … Read More

F3Concord – Return of Four Corners

12 Pax entered the Cold Gloom this morning. Light Precip, 35 degrees.

WARM-O-RAMA: Mosey to Carolina Courts via Union SSH x 25 Mountain climbers x 20 Windmills x 10

THE THANG: 4 Corners (Carolina Courts, OCT, Parking Deck, Concord Engineering … Read More