F3Concord – This n’ That – A Little of Everything.

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

Circle up- Lower Lot SSH x 20 IST’s x 20 Air squats Hamstring stretch

Indian Run to Hill 218 Bear crawl up, reverse bear crawl down x … Read More

F3Concord – Mountie at ASEC

59 degrees.

Warm up: Mosey to the guardrail for

25 dips 25 or 15 SSH, either way, didn’t matter. I said one number. We did the other. Let’s not dwell on it. Definitely not a clean finish. Homeland … Read More

F3Concord – No More Mickey Mouse Bullshit

17 unsuspecting Mickey Mousers got blindsided this morning.

Warm up: SSHs in formation with 5 burpees as penalty for lack of clean stop More SSHs in formation with 5 more burpees as penalty for lack of clean stop More SSHs … Read More

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