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F3 MeCa | July 8, 2020

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Posts By Cupid

F3 Concord – Dancing with Grover in the Morning Light

March 2, 2015 |

Warm up A lap around ASEC 30 ssh 30 Mt climbers

Dance One man pushes the wheelbarrow with 100 pounds of rock from the bottom of The driveway to the catch basin and back The other pax are doing Burpee’s … Read More

F3 Concord – School F3 is always in session.

February 25, 2015 |

7 faithful gathered on a beautiful 32 degree morning for a school-based beatdown. Principal Skinner has been missing his students the past two weeks and took advantage of the Q to work with new students.

WARMARAMA Mosey to the parking … Read More

F3 Concord – The Meaning of Wildlife?

February 24, 2015 | 1

14 pax ventured a snowblown Tuesday. 24° and snowing… lets get started.

1.0 workout. Warmarama: mosey to dark street with culdasack at the end… -SSH X25 IC. -Cotton Pickers X25 IC. -LBC’s X25 IC. -Prison Squates X30 SC. ++Rinse & … Read More

Backblast – Concord – Saturday Morning Beatdown

January 24, 2015 |

Warm up: Jog through parking lot doing High Knees, Butt Kickers, Karaoke, Goose steps, lateral shuffles

Circle up: (lower parking lot) SSH x 25 Prisoner squats x 20 Hamstring stretch Walkouts x 10 Marine Corps Merkins x 15

Grab sandbags … Read More

BACKBLAST Concord – Jack & Jill Road Show

January 21, 2015 |

Warmup Mosey to 1st hill COP half way there SSH 20X Touch toes ten count each side ISTs 20X Mountain Climbers 20X

Pain-O-Rama Hill 1 Burpies at bottom 10X Sprint half way 20 plank jacks (4 ct) 20X Frog hop … Read More

BACKBLAST – Concord – Special Guest Q – Nails’ Wife

January 20, 2015 |

Warm Up: Jog to cul-de-sac High knees Soldier walk Karaoke L & R S.S.H. Lung-stretch Dry doc’s  

De Thang: Grab timber 6x6x12 Run around campus to lower lot 20 curls Upper lot 20 overhead presses Fire-pit 20 sit ups … Read More

F3 Concord Backblast – Homestead Beatdown

January 8, 2015 |


COP SSH IST Cotton Pickers

The Thang:

\Mosey to Portico

Mosey to firePit Step ups Dips

Mosey to HillSide Jacob’s Ladder (by 5’s) Prisoner Squats 30x,20x,10x, butt skoots up LBCs 25x, 15x, 5x Bear Crawl Down

Mosey to Picnic … Read More

F3 Concord – A Bridge Too Far…

November 13, 2014 |

A balmy 51 degrees and clear as 6 PAX enjoyed a great workout before the arrival of the polar vortex.

Warm Up:

Circle ASEC parking lot doing high knees, butt kickers, and skip jumps.  Circle up for arm circles, arm … Read More

Concord F3 – Tour De Concord

November 12, 2014 |

42 degrees and Clear as 9 PAX toured the parking lots of 4 downtown Concord churches The Thang The following set of exercises were done at each stop along the way: – Merkins x 25 – Reverse Crunches x 25 … Read More

Ike Eisenhower birthday beat-down

October 14, 2014 |

warm up jog around AO

COP SSH x 15 Cotton Pickers x 15 Peter Parkers x 15 Burpies x 15 Arm Circles x 40

The Thang (with gravel bags, pair up) Using deck of cards, draw out three cards and … Read More