F3 Speed for Need – Isabella Santos 5k (Sept 30) – Let’s get to 75 (Now at 61)… in other breaking news, this is what went up and down at Rebel Yell last week

  • When:09/21/2017
  • QIC: Cheddar
  • The PAX: Strawberry , Good Fellow, Hollywood, Mary K , Speed Bag, Coal Ash, War Eagle,Escobar, Teddy, One Niner, Wingman, Goonie, Frehleys Comet (R), Cheddar


F3 Speed for Need – Isabella Santos 5k (Sept 30) – Let’s get to 75 (Now at 61)… in other breaking news, this is what went up and down at Rebel Yell last week

So I am trying to finish this Rebel Yell backblast at least before the next one for Rebel Yell gets out from Goonie who Qs Rebel Yell 9/28/17

14 did some hills even if they did not want it.

Warm Up

Slow merkins – 10 civilian count

Windmill – 10 In Cadence (IC)

Cotton Picker – 10 IC

Mountain Climbers

 

The Thang:

Mosey to the rock pile past the Murderhorn

Partner up – Catch me if you can

1 partner 5 merkins other runs with the rock up Murder Horn

Flajack when  partner 2 reaches partner 1

 

On the way down from murderhorn

Instead of merkins do 10 squats

 

Jack Webb

4 merkins for every arm raises

We started with 1 and went to 8

 

Mosey to hill behing the Regal cinema

Run up do 1 burpee, down touch the wall and back again for 2 burpees….. Do till 7 burpees

 

I call this the outback special – where we lay on the back with the legs at about 45 degrees and holds then each pax runs around trying to push the legs down for each pax. Then he lays down and the next one does the same.

 

Moleskin

The pax for in for some running but YHC still had some BRR hangover so decided why not get back to hills. YHC was paired up One Niner who surely pushed me even after One Niner being injured. All the rest gave a good push. I remember it being particularly humid, I must have lost a gallon of water just on those Jack Webbs

Goonie was sure we were going to do some hills . He did acknowledge it was a hard 2.5 miles.

YHC particularly enjoyed this one.

Strawberry and Coal Ash looked strong pushing each other. This is what F3 is all about!  

Strawberry takes us out .

 

Announcements:

  • Isabella Santos 5k- Sept 30th – Be there and bring family, M , 2.0s, friends – lets support F3 Speed for Need headed by JRR Tolkien.  We are at about 61, lets try to get to 75 by race day even if you are coming to support it will be great to have a bunch of us guys ! So Sept 30 , 0600 Hrs Commish leads a convergence at The Vine (Stonehenge with Da Vinci converfingn), we get some breakfast after and then go run/support .  Lets do it! . Try using coupon code (AGENDA)
  • Race Link: https://www.isabellasantosfoundation.org/annual-5k-for-kids-cancer/
  • Check out this epic video

https://www.youtube.com/watch?v=-LM0GuBHEx8

http://f3speedforneed.com/

F3 Speed for Need an initiative to raise awareness for children with special needs through fitness. And very importantly empowering these children.

  • Smoky Mountain Relay – 209 miles – Apr 20,21 , (same format as the BRR) runs from Brevard NC to Nantahala Outdoor center (Bryson City,NC) . The finish is awesome! A little tougher than the BRR. If you liked the BRR this race is for you. If you havent done the BRR you can still do it. Please contact Cheese Curd or Cheddar if you are interested.
  • 3rd F Gut Check (After Rebel Yell at Chick-Fil-A at 0630 AM)
  • Church on the streets – Contact Strawberry (M,2.0(over the age of 9 to 10) friendly)

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JRR Tolkien
6 years ago

Thanks Cheddar u r da man. This weekend Inaugural S Charlotte race is going to be epic!

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