Fitness, Fellowship, Faith

Day: May 31, 2017

PREBLAST: GASHOUSE SPEEDFORNEED ChristmasTown 5K

SPEEDFORNEED!!!! Gashouse men many of you have seen my Tweets and Retweets for SPEEDFORNEED!!!  TCLAPS to JRR Tolkein for bringing this opportunity to us! If you’ve Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast  Like what we’re doing and want to support? Click for CrowdRise Donation Link  or  Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, Cool gear and a trailer, so please donate, every little bit counts! Below is the Race information (Gashouse PLEASE register early)

 

  • RACE EVENT: ChristmasTown 5K in McAdenville
  • DATE: November 25th(Saturday after Thanksgiving) ~ 6:00 PM Start time please arrive at least 30 mins earlier ( we will be running through the Christmas Lights so traffic will be heavy allow extra drive time)
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE: https://www.mcadenville-christmastown.com/ct5-K.htm
  • OTHER DETAILS: $30.00 Cost thru November 21st / / No race-day registration (RACE LIMITED TO FIRST 1,200 RUNNERS)
  • MEETING POINT: F3 Nation SPEEDFORNEED tent (look for the racing chair!)
  • HOST F3 REGION: F3 Gashouse
  • DRIVERS: TBD ( should have 4 chairs)
  • TRACK COMMANDER (TC): TBD
  • SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
  • SPEEDFORNEED PREBLAST: SPEEDFORNEEDPreblast 

As the date gets closer and I have more information i will continue to update you please take the first step and get registered for the race

 

 

*If your region wants  to host a SPEEDFORNEED race, please let us know ASAP! We already have 35 races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*

Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com

SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Tool Time

Painlab the 3rd: The Painining

Kudos to whoever gets that obscure reference.

What a gorgeous day to lift coupons and raise them to Frank (going name for the statue.  Great, great job guys.  ROLLS EYES).

 

The Thang:

Gave the speech:  Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

***Pantera on the docket, omaha to Van Halen because of our 2.0.  We will have a vulgar display of power soon.

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

Jacob’s Ladder up the stadium steps (15 minutes): Bear Crawl up – 7 Slow Burpees, down to 1 Squat, 6-2, 5-3, etc.

Painlab Powercycle – (12 minutes)
1) CDD, Superman, Parker Peter, Dips
2) Boxing
3) Yoga – Warrior 2, Triangle, Extnded Triangle, Downward Facing Dog, Trikonasana,

Pass the Pain (3 minutes) – 3 minutes of varied milkjug core on steps

Painlab Painstation (1 minute each….)
1) Curls, Skullcrushers
2) Derkins, Dips
3) Squats to Clean
4) Shoulder Press, Lateral Raise

Painlab Pathfinder – follow the leader on the ledges, make way to circle of trust with Gashouse where we did lotta core.

MOLESKIN:  more folks this time, and another 2 prime targets of Feelgood and Bandit.  We also picked up Smackdown (2.0) and Goodfella (61 – respect!).  Thanks to Mayor and Hushpuppy for being there, those guys make a workout fun.  And big props to BB-8 for coming back for more.

This is a priviledge to lead.  Will look for others to Q soon, but I’m bringing more FNG’s this week if I have to drag them by their toes!   See you Saturday, AYE!
Luke B. F3 Rudolph

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