A LITTLE BIT OF EVERYTHING

2.17.2020

THE SCENE: 47, FOGGY

THE PAX: Wee Man, CDC

QIC: Paycheck

THE MILEAGE : 1.69

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA:

• Big Arm Circles
• Corkscrew
• Forward bend/overhead reach
• Low, slow prisoner squat x 10
• Mosey to flagpole
• Incline Merkins x 10
• Gas pumpers  x 12
• Decline merkin x 10
• Heels to heaven x 10
• Mosey over Edisto on Claremont

Fartleks/ Telephone poles

1. Claremont>Margaret>Wisteria
2. 50-70% top speed to next light pole
3. Mosey to next light pole
4. Rinse and Repeat to Ridgeline Ave

Side Straddle Hops at Ridgeline x 10 

Jailbreak to Top of Ridgeline Ave!

THE THANG:

• Mosey to the ‘Billboard’
• Lunges to the brick platforms
• Incline Merkins x 10
• Box jumps x 10
• Decline Merkin x 5
• Bear crawl on sidewalk to Stop Sign
• Low plank

CAVEMAN SESSION

• Grab a Rock
• Overhead presses in cadence ~12X
• Overhead carry across parking lot
• Deadlift curl press half way through.
• Lunges to The Canyon (patent pending)
• Enter the fenced area

ROCK TOSS!

Pax spread out 20 yards of length apart and begin to:

1. Toss Rock
2. Lunge to it
3. 5 Merkins
4. Rinse and repeat to end of fence
5. Flap Jack/Back and out, modify Merkins as needed
6. Low plank for the Six.

Overhead Carry to stop sign/pile of rocks

Deadlift curl/ press halfway there, x 10

Return Rock

• Low plank
• Mosey to North Parking

AMRAP, ~2 rounds

• 50lb Kettlebell Farmers Carry on sidewalk island
  • Farmer’s Carry: to light pole, 5 rows, switch arms, back and out
• -Wife Kettlebell front lateral raise 
• -Dips x 10 at gate
• -20lb dumbbell 1/2 Javoreks:
  • 5 Side Lateral Raises, 5 Upright Rows
• Cinderblock deadlift/curl overhead press
• Mosey to Flag Pole

QUARTER ‘MARY’

• Heels to heaven x 10
• 30 Seconds Low Plank
• Merkin burnout
• 10-15 hand release Merkins, then 10 second isometric Merkin @ downward phase

CIRCLE OF TRUST

BALL OF MAN: Paycheck

Announcements/Prayers:

CONVERGENCE WEDNEDSAY! 2.19.2020 IS WARPATH

• Prayers to Monkey and his family.
• Sign up to Q for 1^st and 3^rd 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 CDC 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!
  • 3^rd F:  Post to F3 Bible study, a different Bible study, F3 volunteer Opportunities, etc…
• Upcoming Events:
  • 8^th Annual Pacing for Pieces: March 14^th
    • 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 24^th-25^th
  • Tuna Relay:  Raleigh:  October 24-25^th
  • Ragnar Trail:  Carolinas (last year it will be here):  October 24-25^th