Wet, But Not Too Wet Wednesday

02.05.2020

The Scene: 60 Degrees, Cloudy with raindrops; wet but not too wet.

PAX: Knobby, Spirit Fingers

QIC: Paycheck

Mileage: 2.5 miles

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA: 

  • Big Arm Cirlces
  • Low, Slow Prisoner Squats X12
  • Plank
  • Half-Burpees/ Haurpees X12
  • Mosey to flag pole bricks
  • Incline Merkins X20
  • Gas Pumpers X12
  • Heels To HeavenX20
  • Low Plank, 30 seconds

THE THANG:

Mosey to Claremont and at the first lightpole begin Running Fartleks

  • Alternate from running 60%-80% to a jog at each lightpole. Right on Margaret, left on Wisteria, Left on Wentworth, Right on Scriven, Mosey to Playground.

Audible- conditions were not conducive for Monkey Bar movement or teaming up; adapted to AMRAP:

Round 1:

  • 6 Mixed Grip Pullups (3 LH as chinup, 3 RH as chinup grip).
  • 8 Side Box Jumps x 8 (4 left, 4 right)
  • 8 Paralell Bar Dips
  • 10 Incline Merkins
  • Rinse and repeat

Round 2

  • 6 Mixed Grip Pullups (3 LH as chinup, 3 RH as chinup grip).
  • 8 Paralell Bar Dips
  • 10 Incline Merkins
  • Rinse and repeat x 2

Mosey to Basketball Court

“Deck of Cards”, Knobby chose Side Straddle Hops x 10. (it really shakes those shoulders back out).

Weave through the wooden car barrier poles  (~50yds). Run to the left of one, to the right of the other until at the end.

5 Burpees at home plate, just to say we did.

Run the bases (to scout out a great location for a future 7 of Diamonds Q).

Farleks Out and back…

COT

BOM, Knobby

 Announcements/Prayers:

  • Prayers to Monkey and his family.
  • 3rd F today at Clean Eatz. On 1988  West Palmetto.
  • Sign up to Q for 1st and 3rd F.   (https://f3florence.org/) Go to the Menu and click on Q Calendar.  Type your name in an open area next to a workout date.  Do it…Toshiba Digital Camera
  • @mkfoxworth/CDC has copies of Freed to Lead…let him know if you would like to check one out from our F3 Florence library.
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. Links on the F3 Florence website.
  • Keep track of your 2020 challenges!  Let me know if you need help!
  • F3TwoFiddy:  250 workouts in the year 2020.  Workouts do not have to be F3, but do need to be at least 30 minutes long.  You can keep track of this on twitter @F3_250.  We can also keep track of this for you.
    • 2020 1000 Mile Charity Challenge:  3 possible benchmarks: 300, 700, 1000 miles.
    • F3100:  Post to 100 F3 workouts in the year 2020!
    • 3rd F:  Post to F3 Bible study, a different Bible study, F3 volunteer Opportunities, etc…
  • Upcoming Events:
    • February 8th:  F3 Hartsville, The Fox.  This is an awesome event and it’s free!  New to this year:  There will be a 4.5 mile loop with pain stations.  You may complete 1, 2, or 3 loops.  Ruckers must complete 3 loops.  Afterwards, there is plenty of 2nd F with BBQ and Beer!  There is also a Kids Run!  Let me know if you are interested.
    • 8th Annual Pacing for Pieces: March 14th
      • We have  a “team” to raise money.  Donate…share on social media platforms so friends can donate…and sign up to run.  F3 has a promotional code:  F3guys
  • CDC’d like to see what level of interest we have in these events
    • Ragnar Trail: Richmond:  April 24th-25th (So far, very little.)
    • Tuna Relay:  Raleigh:  October 24-25th
    • Ragnar Trail:  Carolinas (last year it will be here):  October 24-25th

 

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