@F3DETENTIONRDU@CWinz09@F3Raleigh Here is the link to the Pappy bottle raffle mentioned in CoT. Benefits f3 nationwide battle against human trafficking.
Regional Rumble: F3 Raleigh vs F3 NE Wake this Saturday 7am at Bros Keeper. Part Squid games, part workout, Part Anchorman newcaster battle royale, but 100% all fellowship. Will feature 2 20min burnout style workouts w/ final 20 min partner competition style workout @F3Raleigh
Hey @F3TonysArcade I've got the Q tomorrow & we'll be doing some resistance running at the track. Guaranteed to be worth the "weight" ๐. ME 0530. See you then @F3Raleigh
@F3Raleigh Big week for the Ol' Beanster as I celebrate my "No More Hate" week by Q-ing at various sites and ending with a Birthday Q on Fri. Last chance to "hate" before too late!
M: @F3TheCrucible
Tu: @F3TrueGrit
W: @F3Carpex SNS @ Bond park - Goldfinger Q
F: @F3Juggernaut
@F3TheCrucible@F3Raleigh@Wood___Chuck I'll have to leave early for a F3 leadership meeting at north hills but please help yourself to the coffee. I'll return to pick up everything ๐
@F3Raleigh 11 posted @F3TonysArcade for trackwork consisting of alternating sprint-backward run-jog on straightaways with recovery speedwalk on curves. Then 400m run, Scout run, and straightaway sprints to close. Great work by all.
@F3Raleigh#Notapering before the BRR continues at @F3TonysArcade 0530am for sprint Q led by @F3Bean. Gotta stay on "track" with BRR training. Expect adequate warm-up & stretching before the main workout. See y'all then.
@F3TheCrucible@F3Raleigh FYI - one site Q will be gone & i'll need to leave early for a F3 exec meeting. I'll be back for coffee & flag by 0710
@F3Raleigh 5 posted @F3TonysArcade for descending sprint work around the track. Run 60sec at 75%; rest; Run 40sec at 85%; rest; Run 20sec at 95% rest; x2. Scout run - reverse indian run where 1st guy sprints stops & group runs to him. End w/ lap: jog curves; sprint straights
@F3Raleigh Tomorrow I am bringing the Bruises & Brews @F3TonysArcade leading track & sprint work and ending with coffee from Beans I hand counted. Come out for solid run training as you prep for the BRR or part of your normal workout regimen. ME 0530; โ๏ธ0620