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F3 MeCa | July 6, 2020

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Burnout Run

June 27, 2020 |

Wonderful group of 6 pax arrived ready to challenge downtown Concord. Warmup: At Bum Wash(PR likes he knows what is coming) 20 SSH, 15 Hillbillies and 10 count L/R & R/L Thang: Pax left out running the Greenway with stops … Read More

F3Concord – No Shelter

May 28, 2020 |

13 PAX enjoyed perfect temps and just a little moisture for a multi-location beatdown that happened everywhere but advertised.

Warm up @ Belk Lot 30 Slapjacks 25 Hillbillies 25 Windmills

The Thang In Belk Parking Lot: 50 Slapjacks 40 Modified … Read More

The Spider

May 14, 2020 |

Warm-up: Mosey to the steam plant for 20 SSH, 15 Hillbillies and 10 count L/R R/L Thang: Mosey to Belk Parking lot where 8 orange cones were set-up in a large octagon around the center light post. 8 … Read More

Open Up The Bus Stop

May 9, 2020 |

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 … Read More

F3Concord – Shockingly Not Dry

February 25, 2020 |

13 of the bravest. Unexpected rain. No drownings.

WARM UP Buttkicks and high-knees through upper lot Karaoke through bottom lot 15 SSH 10 slow mercs 10 mtn climbers arm circles THE THANG Circuit around the AO with your block. … Read More

F3Concord – Tabata Saturday!!

January 25, 2020 |

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 Hamstring Stretch Windmill Merkins x 15 Arm Circles Mosey … Read More

F3Concord – All Saints Amusement Park

January 23, 2020 |

It had been 3 very dark mornings with sub-zero* temperatures. Concord was locked in a prison of ice by the winter vortex. Many pax had over those days brought their best out in the gloom to rage against the cold, … Read More

F3Concord – Driving a Chiefs Victory

January 22, 2020 |

12 MEN were able to defeat the fart sac on this glorious 25 degree morning to come out in joyous celebration of the Kansas City Chiefs Super Bowl birth. Well they were at least there to get a workout…

Warm-O-Rama: … Read More

F3Concord – Higher Ground Tabata

December 14, 2019 |

18 hours of rain washed away all of the pax except 3, and as the clouds broke the the three took off.

WARMUP 1 mile run up into the hospital grounds and back to the AO

Da THANG 1 minute … Read More

F3Concord – Simply Sucks

December 12, 2019 |

10 showed. It was cold. It was simple. And it sucked.

WARM UP Mosey to rehab parking High knees, butt-kicks, soldier kicks, karaoke through parking rehab lot. 20 SSH Mtn Climbers x 15 5 slow mercs Arm Circles Mosey back … Read More