3.11.20
THE SCENE AT RUMBLE:
MILD, RIPE FOR ACCELERATION
THE PAX: Bridesmaid, Wee Man, Yogi, Paycheck
QIC: Paycheck
THE F3 WELCOME AND DISCLAIMER
THE WARM-O-RAMA:
Side Straddle Hops x 20ow, Slow, Prisoner Squats x10
Mosey to flagpole planter
Incline Merkins x 10
Gas Pumpers x 12
Heels to Heaven x 12
THE THANG:
Today we did something so unusual, 1 Pax knew exactly where to find us after deciding that posting in the gloom was a good thing after debating it for long enough to miss the warm up!
Yes, that’s right, we ran intervals to Briggs, AKA Sweedish ‘Fartleks’ or Bruce Lee Telephone Pole Runs…
Run 50-70 percent effort to lit pole
Mosey to lit pole
Rinse and repeat to Briggs
Briggs Muscle Beach
Hanging Leg Raises X 8
Incline Merkins at balance beam X10
Split-Grip Pullups X 3, flapjack
Parallel Bar Dips x 8
Australian Pullups x8
Dips X 6-10, Best Effort
Rinse and Repeat, 15 minutes
Mosey to basketball court, 20 Side Straddle Hops
Through Monkey’s Obstacle course (weave through upright poles/car barrier while moseying)
Back and Out Fartleks
10 side straddle hops
Jailbreak at Devils Hill
CIRCLE OF TRUST
BALL OF MAN: Bridesmaid
Announcements
- 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.
- @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,.
- 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
3.11.20
THE SCENE: MILD, RIPE FOR ACCELERATION
THE PAX: Bridesmaid, Wee Man, Yogi, Paycheck
QIC: Paycheck
THE F3 WELCOME AND DISCLAIMER
THE WARM-O-RAMA:
Side Straddle Hops x 20ow, Slow, Prisoner Squats x10
Mosey to flagpole planter
Incline Merkins x 10
Gas Pumpers x 12
Heels to Heaven x 12
THE THANG:
Fartleks- Telephone Pole Runs
Run 50-70 percent effort to lit pole
Mosey to lit pole
Rinse and repeat to Briggs
Briggs Muscle Beach
Hanging Leg Raises X 8
Incline Merkins at balance beam X10
Split-Grip Pullups X 3, flapjack
Parallel Bar Dips x 8
Australian Pullups x8
Dips X 6-10, Best Effort
Rinse and Repeat, 15 minutes
Mosey to basketball court, 20 Side Straddle Hops
Through Monkey’s Obstacle course (weave through poles/car barrier while moseying)
Back and Out Fartleks
Jailbreak at Devils Hill
CIRCLE OF TRUST
BALL OF MAN: Bridesmaid
Announcements
- 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.
- @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,.
- 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
F3 Florence 
Leave a Reply