Bean Counter F3

@F3TheCrucible @PeeDee96 I regret i have to leave early for f3 SLT meeting at NH😬

Hi there - come out to @F3TheCrucible for a Q by @PeeDee96 who promises a good ol' boot camp beatdown after AO closed for Memorial Day. Come ready to dish out some merkins & your most outrageous chatter to keep the Q on his toes. 0520 prerun; 0545 ME; no coffee🥲

@F3DETENTIONRDU @CWinz09 @F3Raleigh go.rallyup.com/f33rd2/Campaig…

@F3DETENTIONRDU @CWinz09 @F3Raleigh Here is the link to the Pappy bottle raffle mentioned in CoT. Benefits f3 nationwide battle against human trafficking.

20PAX joined Higgins (@CWinz09) for a beatdown that recreated a live concert this AM. We started slow with a set of 11s on the BB court, moved to partner rock work with a run, and finished with a partner dora of urkins, dips, and freddies. Welcome Lube from St Louis @F3Raleigh

@F3TheCrucible @PeeDee96 @F3Raleigh alas actually - no coffee I regret since i have the F3 Raleigh leadership meeting

Hi yall - join us @F3TheCrucible for Q by @PeeDee96. Expect your high flying action-packed exercises w/ healthy doses of f3 mumble chatter. Pax will be relaxed & tan after spring break 😎. 0520 pre, 0545 ME, 0640 ☕️ @F3Raleigh

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

@F3TheCrucible @F3Raleigh Also my first presidential trivia fact was accurate based on research🤓. Thanks for playing along!

8 prerun/15 ME @F3TheCrucible for Presidents Day trivia Q by @F3Bean. Q took Pax up & down Rangecrest stopping for bits of Presidential trivia & exercises. End w/ listing of all Pres to close us out. Glad Millard Fillmore & Taft got some mentions. Great work by all.@F3Raleigh

@F3TheCrucible @F3UsefulEngine Sadly no coffee planned as I have an F3 leadership meeting and shall have to exit early

Come out to @F3TheCrucible for a celebration of 1 yr back in the gloom after injury by @F3UsefulEngine. Q promises your classic F3 exercises w/ surprises to keep the pax on their toes👀plus chatter from the Pax to keep you entertained. See you then. 0520 prerun; 0545 ME.

@F3Guacalatte @F3Grady @F3Raleigh Hill training paid off 🏃

Somewhere around 10 irresponsibly followed @F3Bean along a route with his favorite hills. He should be ready to impress his girlfriend at Sunday’s 5k next week: the return of Mr. Mexicali Dip himself, @F3Grady. See you then @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" 😉. ME 0530. See you then @F3Raleigh

@F3DETENTIONRDU @Winz09 @BTB4LIFE1 @F3Raleigh Here is the meal train sign-up for Man Ram mentioned in COT: mealtrain.com/trains/nwk10q

Higgins (@Winz09) takes the mic tomorrow after the critically acclaimed @BTB4LIFE1 podcast featuring "The Voice." Shameless plugs and BTB Podcast trivia should be expected as the PAX are suggested to binge the podcast in preparation for facts like 10 📏 = 1st ↓ 545ME @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 👍

@F3Raleigh @Wood___Chuck Papercut will lead the Pax in a post-BRR recovery Q tomorrow @F3TheCrucible. If you're hobblin & wobblin after the race then no other site to be. 0520 prerun; 0545 ME; 0640 coffee

@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.

@F3LacesOut @F3TheCrucible @F3Raleigh oh heck. I sure didn't🤣🤣

@F3TheCrucible @F3Raleigh @F3Bean Did anyone else watch this timer until the end? 😂😂

@F3Raleigh 6 prerun/16 for ME @F3TheCrucible for an interval activity Q by @F3Bean of 15, 30, 45, & 60sec intervals of some classic F3 exercises such as merkins, squats, LBCs, CDDs, flutter kicks, & burpees. Running kept in small quantities. Great work by all. Til next time.

@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 🚨🚨 SPECIAL Q alert: Tomorrow at @F3TheCrucible Join us for SHORT MAN'S REVENGE, a Q of epic proportions led by living legends BTB. Pre-run 0520; ME 0545; Coffee 0640

@Wood___Chuck @F3TheCrucible @F3Raleigh Nice well done! Thanks for leading @Wood___Chuck. Sorry Pax for the dereliction of my duties. I will face reprimand from the disciplinary committee

@F3TheCrucible @F3Raleigh 9 pax celebrated 'Merica with 1776 reps of various exercises. 4 for pre-run. No coffee but lots of humidity.

@F3Raleigh Shank recovers from an injured foot so @Wood___Chuck Papercut has the Substi-Q @F3TheCrucible. Prerun at 0520, ME at 0545. Maybe coffee as both site Qs may be MIA

@F3TheCrucible @F3Raleigh @Wood___Chuck Yes I was stranded in Panama City Beach. I send my regrets

@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; ☕️0620