Launch from ASEC on a mild damp morning with a Baker’s dozen Pax. Quick run to water treatment area to get things started. Q: Catfish Pax: Tombstone, Homeland, Java, Popeye, Luthor, Psycho T, Fire Chicken, Brickyard, Spud, Look Me Up, Private Ryan Warmup: 20 SSH, 15 Hillbillies, L/R, R/L Thang: Top of the employee deck […]
Tag: #F3 #F3Concord #BBQbyCatfish
It is Naming Day is
Naming Day at ASEC Wonderful crowd to welcome our newest member. PAX Hops, Mayweather, Spud, Marlboro, Tombstone, Lex, El Ab, Grandmaster, Private Ryan, Frostbite, Homeland, Buzzkill, Neverland, Indy, Total Package Warmup: Water treatment plant: 15 SSH, 15 Hillbillies and L/R R/L Thang: Board of Pain at the top of the employee deck. Pair of excercises […]
The Spider
ASEC on 3/01/22 Q: Catfish Pax: Hops, Mayweather, Popeye, HipBone, El Ab, Lex, Psycho T, Fire Chicken, Private Ryan, Marlboro, Tombstone, LMU, Ace, Checkmate, Tupperware, Spud, Scooter Warmup: Water Treatment area for 20 x SSH, 15 Hillbillies and L/R R/L Thang: Mosey to center light pole and that is center hub for spider web. 8 […]
Football in the Rain
Warmup: Mosey to Water Treatment area for 20 SSH, 15 Hillbillies and L/R R/L 10 count x 2 Thang @ Parking Lot top of Hill 216 Football workout starting at goal line and doing exercise every 10 yards until you score a touchdown. # of Reps corresponds with the yard line. 10 – Burpees 20 […]
Journey to 50
Warmup: Started a parade of the finest group of men a man can call his support to the Boys&Girls Club as a reminder of our duty to take care of the less fortunate. B&G Club started in 1860 with the Concord branch starting in 1946. SSH x 20, 10 Hillbillies, 2 10 Count R/L L/R […]
Up, Down, Round and Round
Warm-up: Mosey one lap around ASEC lot to pick up Hops and then off to Belk lot for 20 SSH, 10 Loose Change and 15 Hillbillies. Thang: Somewhat of an extended warm-up with an Indian Run around the mall breaking up at food court to head to Hospital employee deck. Back of Indian Run does […]
Open Up The Bus Stop
OCT Bus Stop Warm-up: The bus doesn’t stop for things like that. Thang: The bus stop is a loop run with stops at different locations for a quick pain station. Primary focus is to keep the group moving. All stops will have 1 new exercise followed by 12 Merkins 1. Coal Train – 15 J-Lows […]
Board of Pain
Warm-up: Mosey to the Hydro Plant for 20 SSH, 15 Hillbillies and 10 Count L/R R/L Thang: Mosey to level 3 of the deck to escape possible rain. Read the 6 different exercise combos on the board of pain and complete one pair then run a lap around level 3. Pick the next pair and […]
Burnout Search
Coolest morning workout of the year registering at 21 at the time of the exit from the toasty car. Small group this am but it was a running group and oh how the chatter flowed. I followed the premise of my Valentine workout of a run to exercise with higher than normal # of reps. […]