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F3 MeCa | September 23, 2019

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Concord

F3Concord – Mountie at ASEC

September 19, 2019 |

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

September 17, 2019 |

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

Things Change but the Good Remains

September 11, 2019 |

13 men braved the hostile conditions of the downtown parking deck to see what your old estranged comrade @Exit54 had in store for them…

WARM-UP:

Mosey to the new parking deck, run up the ramps stopping at each level to … Read More

F3Concord – 1776 Challenge

June 29, 2019 |

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

June 25, 2019 |

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

May 22, 2019 |

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

May 15, 2019 |

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

May 7, 2019 |

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)

March 25, 2019 |

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

Concord Bus Stop

March 9, 2019 |

Warmup: Lower mall parking lot with 20 SSH, 15 Hillbillies, 2 10 count Hamstring stretch and some Michael Phelps

Thang: 12 Stops the consist of one unique exercise then 12 Merkins

1. Belk Corner: 12 Dips + 12 Merkins

2. … Read More