FNGs:
Not today
Warm Up:
SSH, Daisy Pickers, Frankensteins x10 IC
The Workout:
Pre-blasted route targeting some Strava Segments.
Mary:
Yoga back in the parking lot
Announcements:
3rd F opportunities this weekend (the 3rd) and the 24th. Bike ride on the ATT on the 10th.
T-Claps (Recognition):
187 for the motivation to go for the segments again. All about how the GPS feels that day!
Prayer:
Fumunga and his M who are expecting
Fumunga’s friends for infertility
The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.
FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5
Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .
Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.
Finally back to Falcon Park for 5 minutes of Mary
Announcements: 3F opportunities on Slack
T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.
Prayer: Kitty Litter and Re-engage class, all others unspoken
FNGs:
None today
Warm Up:
Mosey to the track
Warm up lap
Leg swings, tiger claws
Mosey 200m to the start
The Workout:
8x 1,000m repeats, 200m recovery
Pacing moving from 10 miler to 10k
Mary:
Pick up the six
Mosey back to the flag – stretch OYO as we were out of time
Announcements:
Long ass run
Prayer:
2.0 surgeries for Doc and Vasoline
FNGs: None
Warm Up: Mosey to the bank on HS road. Leg swings and tiger claws in the drive thru
The Workout:
Mary: stretching and a lengthy conversation about pigeons
Announcements: Long Ass Run. Need a Q for Ivan next week
T-Claps (Recognition):
Prayer: job searches, weather today
FNGs:
None today 🙁
Warm Up:
SSH while waiting on the late arrivals – x15 IC
Good morning x10 IC
Mosey to the track
Daisy picker x10 IC
Warm up lap
Grab some fence – leg swings 8x front to back and side to side
Tiger claws x10
The Workout:
Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.
This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).
Mary:
Mosey back to the flag
Forward fold, leg stretches, butterfly demonstration courtesy of Full House
Announcements:
Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.
T-Claps (Recognition):
Lipstick and YHC (can you t-claps yourself?) for being on time this week
McNugget for getting out there despite injury restrictions – always good to see you bro
Skidmark and Cupid for getting after it while dealing with the side effects of the jab.
Red Chair for having our back as always.
Solid 2nd F today – always a highlight of my day.
Prayer:
COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.
Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.
Nemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.
Couple late guys too. You know who you are.
FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M
FNGs: none
PAX: @Finkle, @Norm, @Martini, @Gamecock, @Fumunga
Warm Up: Quick warm up lap around the park, followed by Sir Fazio Arm Circles F/B, Michael Phelps, Daisy Pickers, Good Mornings, Quad stretches, and calf and hamstring stretches.
The Workout:
Event 1: Dora at FV Middle School. Splitting up into teams we ran the bus loop and partners would do exercises. As a team we did 100 merkins, 200 lbc’s, and 300 squats.
Event 2: Stair climbs. We started by bear crawling up the flight of stairs. At the top we did 1 minute of lunges. On the way back down we did either irkins or derkins. At the bottom we followed up with a lucky roll of the exercise cube and did whatever exercise it landed on. Unfortunately, @Martini had to roll 20 Burpees. We did 3 sets of stair climbs.
Mary: We took a quick jog back to the parking lot to end with a 10 count of Outlaws and Boxcutters.
Announcements: SB raffle for the HSPD First Aid kits
T-Claps (Recognition): Great to have @Fumunga back out after an injury.
Prayer: @Fumunga and M with the pregnancy and for everything to keep progressing well and with a healthy pregnancy. @Finkle shared about new requirements at work and lots of projects needing to be closed out. @Finkle led them out.
It was a cold morning right above freezing. All PAX arrived right on time…
FNGs: None
Warm Up: Short lap then SSH, Imperial Walkers, Hillbillies, Willie Mays Haze, Good Mornings, Michael Phelps
The Workout: Chest burnout with all sorts of merkins. 3 sets of 5 reps each exercise, and a short lap between if needed for a break. Diamond, Shuffle, Peter Parker, Hover, Dirkins, Explosive/Hop. Second activity was leg circuit with one PAX as the timer doing 25 squats. Others performed either single leg squat, calf raises, monkey humpers until the timer finished. Rotate exercise. Two rounds of this. Another two rounds with speed skaters, long jump, and squat jumps.
Mary: Heels to the heavens, boxcutters, Freddie Mercury, bear stands, pickle pounders, American Hammers, LBCs
Announcements: Goal tracking is active
T-Claps (Recognition): Finkle, Martini, And Norm for showing up on a cold morning. Fumunga for the virtual follow along.
Prayer: Family and Friends with COVID, Fumunga’s surgery, safety of community and country
The F3 Fab 5 formed up this morning in spite of the subfreezing temps (about 28 degrees). 3 Pax returned from a 2 mile EC and joined the 2 others who were eagerly anticipating the forthcoming workout and ready to get the blood pumping in order to combat the cold.
Once we got moving, the cold wasn’t too much of a factor. That is until we each grabbed a rock for part 2 of the workout at which point the fingers began to freeze. Thankfully no digits were lost in the process – at least not that YHC knows of.
Great work this morning men! Let’s do it one more time tomorrow at Casino Royale. I’ll try to take it a little easy for day 5 of my birthday 5-pack Q (with EC’s) in light of the Frosty CSAUP on Sat.
FNGs: None
Warm Up:
After a quick review of the F3 mission statement (which Martini pretty much nailed), we moseyed around the parking lot and launched into some warmups…
SSH x 20 IC
Daisy Pickers x 10 IC
Frankensteins x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Squat Walkers x 10 IC
The Workout:
YHC carried yesterday’s Possum Trot theme into this workout. For Part 1 the first Pax chose a 10 rep exercise after which we ran a lap around the parking lot. Upon return, we repeated the first exercise and the 2nd Pax added another followed by another lap. R&R until all Pax chose an exercise. After 2 complete rounds (10 different exercises), we were ready for part 2.
We needed a change of scenery and a change of pace so we went to the rock pile and chose a medium-sized rock for a similar stacked exercise routine. This time we each chose a rock exercise and John Cusacked around the flagpole after each exercise. And yes, each new exercise was stacked on the one before. We made one change about halfway through and left the rocks behind in favor of a lunge walk because our fingers were freezing. (We started out doing air presses but decided we looked ridiculous and didn’t want to give F3 a bad name with those who were waiting nearby at the bus stop. Lunge walks were a better choice.)
Mary:
Included in the workout. We returned to the flagpole just in time for COT.
Announcements:
Frosty CSAUP this Sat. at 0600 – Please sign up online so organizers will have a heads up on the headcount.
Ultimate under the lights at Ting on Monday at 0530. Stay tuned for clown car options.
Christmas Party on 12/17 – see FB/Slack for details and sign up.
T-Claps (Recognition):
Martini and Fumunga put in work for EC. (Although Fumunga ditched us within the first half mile.)
Prayer:
Fumunga – job interviews
Friends, family, coworkers who have COVID
We’ll keep an eye out on Strava throughout the day to ensure all of you are getting the miles and training this week because very few Pax posted at Tiger Blood, DIsney, and Kenny’s Grave. Kudos to all those that got out this morning. PRs don’t make themselves.
FNGs: None
Warm Up: Leg Swings, about 1 mile warmup run to the location
The Workout: Hill Repeats on the big hill on Crossway and Mt. Killman Springs.
1. 3 runs at half marathon effort up to the first stop sign partway up the hill. Recover back down.
2. 2 runs at half marathon effort the whole way the big hill
3. 1 run up the big hill and then down Mt. Killman Springs at half marathon effort
4. Two runs up Mt. Killman Springs
5. 2 runs down the the big hill at 10K effort, Recover up the hill
6. 3 runs at 10k effort from the stop sign down to the bottoms
7. Mosey back to the school.
Mary: Stretching OYO. Then it started to pour.
Announcements: You know ’em. They are all on slack.
T-Claps (Recognition): Fumunga for having a working alarm clock or being better than the fartsack
Prayer: Take time to be Thankful