F3 Black Sheep (@f3blacksheep) 's Twitter Profile
F3 Black Sheep

@f3blacksheep

@F3Garner Boot camp workout, Tuesdays @ 5:30 AM @ Vandora Springs Elementary School in Garner, NC

ID: 1328543554982055938

linkhttps://docs.google.com/spreadsheets/d/1l5pVQG5WFqyFQuzWL_fWCuFIjr_BuCeHq4j2Ye8qB5A/edit#gid=0 calendar_today17-11-2020 03:41:39

71 Tweet

38 Followers

53 Following

Shannon Smith (@rshannonsmith) 's Twitter Profile Photo

Put in work down range by posting with 10PAX of F3 Nashville this AM at F3 Titan. 1️⃣mile WU lap, then mosey, Merkin, Squat, Burpee repeats all over the park. Dips and planks too. Solid work and a great #2ndF with Prius Trunk coffeteria. @F3JOCOGA F3 Raleigh 112/221. #221in2021

Put in work down range by posting with 10PAX of <a href="/F3Nashville/">F3 Nashville</a> this AM at F3 Titan. 1️⃣mile WU lap, then mosey, Merkin, Squat, Burpee repeats all over the park. Dips and planks too. Solid work and a great #2ndF with Prius Trunk coffeteria. <a href="/f3jocoga/">@F3JOCOGA</a> <a href="/F3Raleigh/">F3 Raleigh</a> 
112/221. #221in2021
F3 Black Sheep (@f3blacksheep) 's Twitter Profile Photo

9PAX for #StarWarsDay trivia Q hosted by Bouchér (Shannon Smith). Field trip to local ⛪️ for laps and line work. Intro’ed the bear-crab roll. Not sure if it’s a keeper. DR PAX Huffy for F3 Puget Sound in attendance. @F3JOCOGA F3Garner @F3JOCO F3 Raleigh

9PAX for #StarWarsDay trivia Q hosted by Bouchér (<a href="/rshannonsmith/">Shannon Smith</a>). Field trip to local ⛪️ for laps and line work. Intro’ed the bear-crab roll. Not sure if it’s a keeper. DR PAX Huffy for <a href="/F3PugetSound/">F3 Puget Sound</a> in attendance. 

<a href="/f3jocoga/">@F3JOCOGA</a> <a href="/F3Garner/">F3Garner</a> <a href="/f3joco/">@F3JOCO</a> <a href="/F3Raleigh/">F3 Raleigh</a>
F3 Garner Station (@f3garnerstation) 's Twitter Profile Photo

12PAX out in the gloom getting better in Downtown Garner. Slinky was🪨Rockin’🪨today. ⬆️&⬇️the🏔we went. Then,🔁laps in the parking lot carrying coupons. Great work by these HIM. 🚨#CSAUP🚨 The Iliad is Saturday! 7a start at F3 Schoolhouse. @F3JOCOGA F3 Raleigh F3SouthWake

12PAX out in the gloom getting better in <a href="/DowntownGarner/">Downtown Garner</a>. Slinky was🪨Rockin’🪨today. ⬆️&amp;⬇️the🏔we went. Then,🔁laps in the parking lot carrying coupons. Great work by these HIM.

🚨#CSAUP🚨 The Iliad is Saturday! 7a start at <a href="/F3Schoolhouse/">F3 Schoolhouse</a>.

<a href="/f3jocoga/">@F3JOCOGA</a> <a href="/F3Raleigh/">F3 Raleigh</a> <a href="/F3SouthWake/">F3SouthWake</a>
F3 Black Sheep (@f3blacksheep) 's Twitter Profile Photo

🚨VQ Alert🚨Mamajauna (@johnenzor) rings the #2ndBell tomorrow at Black Sheep in F3Garner. Come out to Vandora Springs ES to drink up what he pours out on the PAX. 5EC. 530ME. @F3JOCOGA F3 Raleigh @F3JOCO F3 Raleigh F3SouthWake

F3 Black Sheep (@f3blacksheep) 's Twitter Profile Photo

9PAX for a Dirty Pipes beatdown. 25xSSH, 25xMerkin (OYO), 10xIW, mosey to front loop. Partner work. 400xMerkin,Squat,LBC. Partner as pacer🔁.🐻crawl up hill, 5xBurpee, Crawl🐻 down. Mini-mile. 4xLaps each lap faster than the previous. 25xWWI (OYO) COT: Be confident, not proud.

9PAX for a Dirty Pipes beatdown. 
25xSSH, 25xMerkin (OYO), 10xIW, mosey to front loop. Partner work. 400xMerkin,Squat,LBC. Partner as pacer🔁.🐻crawl up hill, 5xBurpee, Crawl🐻 down. Mini-mile. 4xLaps each lap faster than the previous. 25xWWI (OYO)

COT: Be confident, not proud.
F3 Black Sheep (@f3blacksheep) 's Twitter Profile Photo

6 PAX for Black Sheep this AM. A mile of merkins. 12 merkins followed by 1/8 mile lap x 8 laps, increasing speed each lap. 🪨work: 3 rounds of 12x each of curls, tris, ruh-rows, overhead press, with 5 burpees. Suicide 7s w/ Merkins and burpees. Welcome FNG Southside!

6 PAX for Black Sheep this AM. A mile of merkins. 12 merkins followed by 1/8 mile lap x 8 laps, increasing speed each lap. 🪨work: 3 rounds of 12x each of curls, tris, ruh-rows, overhead press, with 5 burpees. Suicide 7s w/ Merkins and burpees. Welcome FNG Southside!
F3 Centurion (@f3centurion) 's Twitter Profile Photo

It’s officially Fall. The weather is near perfect. Tomorrow is Friday. It’s a perfect time to show up at F3 Centurion for what promises to be a perfect beatdown. Don’t you agree? 5:30AM at the Centennial Park picnic shelter. @F3JOCOGA F3 Raleigh F3SouthWake

Joshua Hefner (@f3stretch) 's Twitter Profile Photo

@F3JOCOGA The Iliad will be Oct 29th. 7 AM start at Garner Magnet for 5 beatdowns with total of 10 miles split in 4 runs. There will be a finisher award, awards for top finishers overall and respect. Free, Spread the word!

F3 Garner Station (@f3garnerstation) 's Twitter Profile Photo

5PAX(2EC) for a Marky Mark impromptQ. Parking spot4️⃣corners build-a-🐻. 21-15-9 circuits in the 🧺shelter. A bit of F3 JoGa thrown in before PAX led mary. 🙏🏼 Prayers up for those who lost homes in the hurricane. 📣 @F3JOCOGA CSAUP The Iliad on 10/29.

5PAX(2EC) for a Marky Mark impromptQ. Parking spot4️⃣corners build-a-🐻. 21-15-9 circuits in the 🧺shelter. A bit of F3 JoGa thrown in before PAX led mary. 🙏🏼 Prayers up for those who lost homes in the hurricane. 📣 <a href="/f3jocoga/">@F3JOCOGA</a> CSAUP The Iliad on 10/29.