Day: September 28, 2018

So with the race for vets at 7:30 next to the AO YHC decided it was prudent to move The Yank up to 6:30 am start time and go for 45 minutes today since most of us were in the race. Worked out well! went something like this:

COP

SSH X 20

2 burpees

IW X 20

4 burpees

Squats X 20

6 burpees

Moroccan Nightclubs X 20

8 burpees

Mountain Climbers X 20

10 Burpees

Mosey up to the Corner of Knowledge

Dips, step ups, and dirkins 3 -peat

10X, 15X, 20X

Move on down to the Field of Dreams,

Bear Crawl Slalom, 3X for everyone! Had a little lighter crowd so it took us three sets to get down the field. Which was good!

End of field “celebration”

SSH X 10

Merkins X 10

Rinse and repeat

Back down the field:

half way: 10 hand release merkins

End: 15 hand release merkins

Over to the playground  for some fun times and a “semi” Murph.

10 pullups

20 merkins

30 squats

run to the top of the stps and repeat

3X

Adjourn to the pad for 5 minutes of Mary.

Run up to the race site.

NMM:

Upbeat workout light on the run since we had a number of pax in the race. But still a pretty decent beatdown. Race went well , all Pax who were in finished and did well!  still a pretty warm day to do this. It might be fall one day!

SPEEDFORNEED IS JOINING THE LIGHT SHOW IN OUR REGION AND YOU SHOULD TOO!!

F3 Gastonia, Join your brothers from F3 Gastonia and F3 Nation for our 3^rd SPEEDFORNEED event of 2018. This event is one of the most unique events on the calendar and if you haven’t heard of McAdenville (Christmastown USA) then google it. McAdenville is known for their Christmas lights throughout the town. With that being said, imagine helping push one of eight chairs through the Christmas lights and bringing joy to each Track Commander. Even if you’re not planning on participating please consider coming out for the festivities and lights. We will need all the help and support during this SPEEDFORNEED event. If you’ve never heard of SPEEDFORNEED or Christmastown then watch this video from F3 Gastonia’s SPEEDFORNEED event last year at the Christmastown 5k 2017 SPEED FOR NEED Race #19 – ChristmasTown 5K – YouTube If you have any questions feel free to contact me.

• • RACE EVENT: Christmastown 5k
  • DATE: November 24, 2018 @ 6:00pm
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE: ChristmasTown 5K | Gaston County Family YMCA
  • OTHER DETAILS: *More to come*
  • MEETING POINT: F3 Nation SPEEDFORNEED tent in front of the YMCA (look for the racing chairs!)
  • HOST F3 REGION: F3 Gastonia
  • DRIVERS: 8 drivers TBD
  • TRACK COMMANDER (TC): 8 Track Commanders TBD