“Yesterday Was Run Day!”

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:

C0B63839-899F-401D-92D7-335856003EE0Today 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

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