Field Trip: Briggs Muscle Beach

Muscle Beach2.12.2020

THE SCENE: MILD, RIPE FOR ACCELERATION

THE PAX: Wee Man, Spirit Fingers

QIC: Paycheck

THE MILEAGE : 2.49

THE F3 WELCOME AND DISCLAIMER

THE WARM-O-RAMA:

  • Big Arm Circles Forward/Reverse 10X2
  • Low, Slow Prisoner Squat X10
  • Corkscrew (Arms out, Twist) 10X, 2X
  • Mosey to Flag Pole
  • Incline Merkin (Pushup) X10
  • Gas Pumpers (seated, legs extended; knees to chest) X 10
  • Decline Merkin X 10
  • Heels to Heaven (laying flat, knees to chest, legs to sky, back and out) X 10
  • Mosey to other entrance

Lightpoles

  • Mosey to lightpole (LP)
  • 5 Hand release Merkins (Pushup; chest to ground, “release” hands above ground, pushup)
  • Mosey to next LP
  • 5 Prisoner Squats
  • Mosey to next LP
  • 5 Heels to Heaven
  • Mosey to next LP
  • Rinse and repeat to top of Ridgeland Dr. (~ 2+ rounds total)

THE THANG:

  • Fartleks- Telephone Pole Runs
  • Run 50-70 percent effort to lit pole
  • Mosey to lit pole
  • Rinse and repeat to Briggs Bus Line
  • Briggs Muscle Beach 
  • Gas Pumpers X 10+ Mosey
  • Hanging Leg Raises X 10 + Mosey
  • Incline Merkins at Bench X10 +MSY
  • Split-Grip Pullups X 4, Switch Grip
  • Australian Pullups X10
  • Dips X 6-10, Best Effort
  • Rinse and Repeat X 3
  • Back and Out, Mosey to Rumble

CIRCLE OF TRUST

BALL OF MAN: Wee Man

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…

  • @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:
    • 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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