F3 New Orleans

Category: Backblasts

  • A Six Pack on Friday

    Pre-Thang:  Thought we would have a much better turnout three days after Mardi Gras, but  six cold ones will always work on a Friday in February.

    The Thang:  Mosey out and around to Loyola/TD Jesus for warm-up COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 35.  All in cadence.

    Mosey to Comm. Bldg. Terrace for Burpee Steeplechase. Run to top of hill, jumping up two ledges along the way. At the top do a Burpee, then back to the bottom.  Repeat and add a Burpee at the top each time up to a total of seven. Plank up when done.

    Mosey to Wolfpack Mtn, and lunge walk up the first incline.  Indian run to the top. Return to the bottom, but…  Start with 20 Merkins and proceed down stopping for 20 LBC’s on the campus side and 10 Merkins on the church side at every level.  Plank up when done.

    Mosey to DC Quad benches.  Dips x 20, Step Ups x 20, Low Slow Dips x 15.  All in cadence.

    Mosey back to flag area for plank off until time is up.

    COT w/ shout out by YHC

    Moleskin:

    Glad  these men made the commitment to get out here today and make each other better.

    It was nice to have Splash make his Kotter after a MG hiatus.  Nice work

    and Happy Birthday!

    TClaps to Little Caesar for making his 2nd post.  Keep on coming!

    TClaps to Hawg for pushing the pace the last two Fridays.  Out in front all day today!

    TClaps to Bad Moon and RY.  Always hardcore to the finish.

    Nice work today, as we incorporated 2.4 miles of good running into the workout and finished with a 3.5 minute plank off w/ everyone hanging tough for almost 3 minutes before some switched to other ab exercises. #impressive

    Announcements:  Tomorrow 2/21/15 Run For The Fallen 5k at the Birdcage 9:00am.  Look for the Shovel Flag.  Registration is available on race day.

    Monday @ Pontiff/Rock City 05:30 w/ Hawgcycle

    Wednesday@ The Birdcage 05:30 w/Sweeper?

    Friday @ Wolfpack Mtn. 05:30 w/ Roots

    Saturday @ Storyland 07:00 w/ … Need a Q

    T-Shirt orders need to be made by 2/28.

    Keep EHing and follow up with friends you talked to during the carnival season.

    Do yourself a favor and try living third during this Lenten season.

    Good Times!

    Roots

  • Really? 6? On Ash wednesday? Alright.

    Pre Thang

    6 committed and/or shame filled men circled around the flag for an onslaught of redemption inducing exercises on the day immediately following the most well-known day of revelry in all the world.

    The Thang

    Mosey to the bandstand
    COP
    Side Straddle Hop x 25
    Low, slow squats x 20
    Imperial Walker x 20
    Wife-Pleasers x 12
    Merkin x 12

    Mosey around bandstand, stand along the ledge on the ground.

    Wall jumps x 10
    Jump up on the bandstand, preferably with a jump plus tricep push up. Run across the bandstand, and jump down. Do that, ten times.

    6 minutes of mary
    Little Baby Crunches x 20
    Flutters x 20
    Putins x 15
    Leg Lifts x 20
    Freddie Mercuries x 20, reversing direction half way

    Mosey to the Lights
    Fireman carry a partner to the next light
    Merkins x 10
    Trade spots with partner, fireman carry back to first light.
    Merkins x 10
    Lunge walk to next light
    Merkins x 10
    Broad jump to next light
    Little baby crunch x 25
    Bear crawl to next light
    Plank and wait for the 6
    Backward lunge to next light

    Mosey to Ledge behind bandstand
    Step ups x 20 alternating feet
    Decline Merkin x 12
    Step up high knee x 20 alternating feet
    Incline Merkins x 12
    Dips x 20

    Run around golf course parking lot, back to bandstand, down gravel path past art exhibit, to path, and back to the flag.

    Plank-o-rama
    45 seconds standard
    30 seconds right hand up
    30 seconds left hand up
    45 seconds inverted
    45 seconds elbows

    COT
    Shout out by YHC and Hawgcycle

    Moleskine

    “I’m gonna carry who? on my what?”

    Tclaps to Yeungling for EHing a man on ash wednesday. aye.

    Tclaps to TicoSuave for first post on ash wednesday. aye.

    Tclaps to Roots for recognizing a workout that would cause serious problems, and being man enough to look for an alternative.

    Announcements

    Wolfpack mountain friday @ 5:30am, entrance to Audubon Park. Q is Roots
    CSAUP this saturday. Fallen 5k, you can still register here. Starts at 9am, no workout at City Park
    Monday, Pontiff Park @ 5:30am, Q is Hawgcycle
    Wednesday birdcage, pull-up bars in Audubon, 5:30am, Q is ? (Sweeper, lookin at you)

  • Burpin’ on the Terrace

    Pre Thang:  YHC was pleasantly surprised to see my eh at the previous nights parade worked AND Chaka Kahn made a rare carnival season appearance after I put the heat on him at Henry’s bar, post parade… Bad Moon and Hawg showed up to total a Big 5 on the Friday before Mardi Gras.

    The Thang:  Mosey to Tulane U front lawn for warm up.  SSH x 30, LBC x 25, Plank Jacks x 30 all in cadence.

    Mosey to LU Mass Comm Bldg Terraced Hillside for 11’s.  Start w/ 1 Burpee at the bottom and run up the hill completing two jumps along the way to get to the next levels. 10 Squats at the top, then back down for 2 Burpees and so on until 1 Squat at the top and 10 Burpees at the bottom.

    Mosey to Wolfpack Mountain.  Indian run to the top for a Push o Rama w/ Merkins x12, Diamond Merkins x 8, Larry Craigs x 10, Chuck Norris x 10(bad idea on that pavement, modify to regular Merkin.) All in cadence.

    Mosey down to DC Quad for a few minutes of Mary.  Russian Twist x 15, LBC 15, Flutter Kick x 15, Real Freddie Mercury x 15 all in cadence.

    Mosey to shovel flag area for a quick plank o rama.

    COT w/ shout out by YHC.

    TClaps to Little Caesar for pushing the pace at his first post.

    Details of the above workout are a bit hazy.  Cobains. Sorry for the delay.

    Good Times!

    Roots

  • First Annual Rock City Lundi Gras

    Two responsible men met at the VSF for the first annual #RockCity Lundi Gras #beatdown.  We enjoyed excellent weather.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: Squat Press; Rows; Dead-Lift; Curls; Rinse and Repeat
    • Mosey to the bathrooms
    • People’s Chair (45 sec.); Shoulder Press IC x 10; People’s Chair (30 sec.)
    • Mosey to the hill
    • Modified Jacob’s Ladder: Run rock over hill to other side, put rock down and do 1 burpee.  Run rock back over hill and do 10 rock bench presses.  Repeat increasing burpee count by 1.  Always do 10 rock bench presses.  Finish after 7 burpees and a final 10 rock presses.
    • Mosey to the Little League field. Rev helped out YHC by switching rocks. I wonder if he would have done it if he had known how far we were going to mosey.  I knew, so I was more than happy to switch.
    • Step ups con roca – Right leg x 10, Left leg x 10.
    • Mosey to the main field
    • 6 MOM: LBC x 30 IC;  Russian Twist  x 25 IC; Back Scratchers x 25 IC; Flutter Kicks x 20 IC
    • Mosey to VSF and do two fence chuckers
    • Continue Mosey back to the Rock Pile.
    • Horse to stables back to the VSF.

    Moleskin

    T-claps to Rev for showing up on Lundi Gras and pushing me to get better.  YHC could not have done it without you brother.  I did not realize that Jacob’s ladder leads straight to hell.  It provided YHC with a quality #beatdown.  I will revisit that one.

    Announcements

    If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

    The Tulane Naval ROTC Fallen 5K is this week.  We will run this race in lieu of our Saturday workout at CP.  Here is the link:  http://tulanenrotc.com/fallen-5k/

     

    • Wednesday – 5:30 @ The Birdcage w/ Rev or Yank
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – Tulane NROTC fallen 5K @ The Birdcage

    -Hawg

  • “oo! this looks fun” – a Q on the wing

    Pre-Thang

    Seven men put down the beads, brassieres, booze and painted shoes for a Fat Saturday beatdown at City Park. The weather was particularly amenable.

    the Thang

    mosey to the backside of the Great Lawn

    #tclaps to the Pax: no one was late

    Warmup COP in cadence

    20x SSH
    20x Imperial Walkers
    10x LSS
    10x Beyoncees (thanks BlueDog)
    10x ‘mericans

    Short Mosey to some nice concrete benches – grab some stone (in cadence)

    12x stepups
    12x dips
    8x decline ‘mericans
    8x incline, wide grip, ‘mericans
    12x stepups

    Mosey around back of NOMA and stumble upon two little hills about 20 yards apart

    OYO – start with 1 cross-fit ‘merican, sprint to the other hill, 9 burpees
    sprint back, 2 cf’mericans, sprint again for 8 burpees and so on til 9 cfms and 1 burpee

    #tclaps to Roots for leading the PAX

    Mosey around the pond toward the baseball field

    COP – 5minutes of Mary in cadence

    20x LBCs
    12x Hello Dollys (no rest)
    12x Rosalitas
    20x Freddy Mercurys
    12x back scratchers
    12x high leg crunches

    Mosey to the outdoor gym

    Circuit #1 (20sec/exercise): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, pullups, balance beam
    Circuit #2 (10sec/ex): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, balance beam, balance beam

    Mosey to NOMA and find some nice stairs on the side

    OYO – up the stairs, 10 jumping lunges, up the stairs 8 jumping lunges, 6, 4, 2
    #tclaps to Tundra leading the PAX
    Sprint the NOMA circle

    Mosey back to the Peristyle

    line up on the ~24+in ledge and look at the pond
    dips in cadence x20
    20 boxjumps or stepups OYO

    Mosey to the flag for 2 min of plank-o-rama

    COT

    Announcements:

    Feb 21 is the Fallen 5k Register Here. (no City Park workout)
    Monday – Rawk City @ 5:30 w/Hawgcycle – Pontiff Park in Metairie
    Wednesday – Birdcage, Magazine entrance of Audubon @ 5:30 – in search of Q
    Friday – Wolfpack Mountain, Front of Audubon Park – 5:30am w/ Roots

  • The Bear crawled over the Mountain… 10 times

    Pre – Thang
    6 like-minded men congregated around the flag this AM in the gloom to celebrate virility in all it’s glory!

    The Thang

    Mosey towards the zoo. (It is here that Hawg pulls in hot).

    COP in the first open field we see

    Ssh x 20
    Mountain climber x 15
    Burpees x 10 oyo
    Good morning x 10
    Lss x 15

    Mosey towards the soccer goal

    Lunge walk x 20 yds
    Backward lunge walk x 20 yds

    Stop at the soccer goal
    Burpees peekaboos x 10 (a burpee followed by a commando pull up on each shoulder)

    Mosey to levee

    Some type of animal movement up the levee
    10 squat jumps
    Jog down
    Repeat, decreasing the number of squat jumps until you reach 1

    Plank and wait

    Mosey to the river

    COP
    Circle partner rows x 10 (every other man drops on his 6, grabs the hands of the man beside him, and does a back row while the two men provide a stable pulling platform.)
    Plank Bag pass x 5 (plank up in a circle, pass the bag through the arms to the next man, once the bag goes around the circle, do a push up, pass it back around, do another pushup. That’s 1)
    Squat bag throws x 2 (squats in cadence, every 2 squats the man holding the bag throws it to the man next to him. The bag went around the circle twice.)

    Mosey to the Audubon Statue

    Dips x 20
    Step up x 20

    Mosey to Flag
    3 minutes of Mary
    LBC x 20
    Leg lift x 15
    Freddie Mercury x 20 (reverse direction halfway)

    COT

    Moleskine:

    Blue Dog- “Are we gonna do the ‘REAL’ Freddie Mercuries?” No. No we are not

    TClaps to Cyclone for pushing our pace on his first post

    Announcements:

    Feb 21 (saturday after this) is the Fallen 5k Register Here.
    Friday – Wolfpack Mountain, Front of Audubon Park – 5:30am w/ Roots
    Saturday – City Park @ 7:00 w/MrAwesome
    Monday – Rawk City @ 5:30 w/Hawgcycle – Pontiff Park in Metairie

  • 31 Flavors of Pain

    We gathered three strong at the virtual flag in the Metairie gloom.  Once the Warm-up COP started we saw Rev and Mr. Awesome coming in hot with the flag.  They planted it and sprinted hard to join us.  We found out later, the flag was wandering through the mean back streets of the OM.  Of all the things Mr. Awesome is awesome at, apparently short-cuts to Metairie is not on the list.  At any rate, their time from car to flag plant to warm-up COP was pretty impressive.

    Today’s workout was inspired by the Playground’s namesake Wally Pontiff.   While at LSU Wally wore number 31.  You can read about Wally and the foundation created in his honor here:  http://www.wallypontiffjr.org/

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 31; Imperial Walkers IC  x 30; Mountain Climbers  IC x 29; Low Slow Squats x 28
    • Select your rock and Mosey to the Flag Football Field.
    • 6 MOM: LBC x 27 IC; Freddy Mercury x 26 IC; Russian Twist x 25 IC; Back Scratchers x 24 IC; Flutter Kicks x 23 IC
    • Mosey to the other side of the jogging path
    • Modified Tabata: Shoulder Press x 22 OYO; Rows x 21 OYO; Squats x 20 OYO; Curls x 19 OYO; Shoulder Press x 18 OYO; Rows x 17 OYO; Squats x 16 OYO; Curls x 15 OYO
    • Mosey to the hill
    • Bear Crawl to the top and Bear crawl down – 14 bunny hops In Cadence over rock
    • Crawl Bear to the top and Crawl Bear down – 13 Presses with rock
    • Mosey to the far end of the flag football field
    • Rock COP – 12 Dead Lifts; 11 Rows; 10 Rock Burpees
    • Mosey to the Soccer field
    • Rock COP: Squat Presses x 9 IC;  Rows x 8 IC; Curls x 7 IC; Squats x 6 IC
    • Rock Suicides:
      • Sprint to 50 and back – 5 Rock Burpees
      • Sprint to 40 and back – 4 Rock Burpees
      • Sprint to 30 and back – 3 Rock Burpees
      • Sprint to 20 and back – 2 Rock Burpees
      • Sprint to 10 and back – 1 Rock Burpee
    • Mosey back to the Rock Pile.
    • Horse to stables back to the flag.

    Moleskin

    Great workout today.  As Chaka said, it’s a great way to start the week.  YHC was not sure of how the timing on this would be, but it worked out perfectly.  It seemed like everyone pushed themselves hard and got a good work out .  It was great to have Amnesty back from Hawaii where he introduced F3 to a co-worker.  If we want to add them to the expansion list, count me in.

    Shout out

    Amnesty reminded us of the object lesson these rocks provide.  We are able to push ourselves to get better knowing that our F3 brethren are there to help when needed.  Mr. Awesome led us out in prayer.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Rev
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) w/ Mr. Awesome.

  • You guys are sick

    Pre-Thang:   Cold (40 degrees) and Clear on this Saturday AM.  Pax slow to arrive but we end up with 8 for a pretty strong Saturday krewe.  After a night of Mardi Gras parades uptown my head was a little heavier than normal.  A special bonus today is that I got to bring my 64 yr old father to play in City Park for an hour….and I was the Q!

    The Thang:  Run across the Great Lawn for a COP.

    SSH, a cold and wet LBC set, Sumo Squats and Skater Pylos x 25

    Then we moseyed across the Great Lawn for a set of Tabata.  That is 20 secs workout and 10 sec recover.

    We did 4 sets of Mountain Climbers, Merkins, Lunges, Jump Squats, and LBCs (20 secs as hard as you can go) then recover 10 secs.

    Mosey to the Stairs in front of the New Orleans Museum of Art

    Round the Clock merks.  12 oclock inclined Merks x 10, 3 o clock regular merks x 10, 6 oclock feet on the step and declined merks x 10 and recover

    Then run to the Top of the Steps 5 Side to Side Burpees, Down the steps for 20 plank jacks 5 times for a total of 100 plank jacks and 25 side to side burpees.

    Mosey to Pull  UP station next to Christian Brothers School – partner work, 20 secs working.  1 partner does a pull up exercise the other partner does an LBC set.  Then we would rotate.

    Station 1:  Pullups, #2 Row ups, #3 Dips, #4 Reverse your hands for a pull up using bicep

    Repeat this rotation twice!

    Mosey back to the stairs in front of NOMA.  20 Jackknife leg lifts x 20, 10 Russian Twists

    We repeated this set twice with Jackknifes at the top of the stairs and RTs at the bottom.

    Run back to the flag for a 2 min Plank O Rama.  We did donkey kicks, peter parkers and a few other treats while we were in the plank position.

    Tclaps to 64 yr old Yankee Doodle Daddy for slugging through a tough work out with his son and waking up early on his vacation

    Tclaps to Mr Awesome for pushing us harder.  (especially Maverick today during the Pull Up station)

    Tclaps to Channel Mullet for his Kotter!  and to Hawg for EH’ing him

    Tclaps to Bad Moon for a rare Saturday attendance and to Roots for EH’ing him

    #mumblechatter

    What is RYs problem today?  Did we do something wrong?

    The overly happy Yeah! from  Mr Awesome when I said we were doing Tabata

    Hawg really likes his dinner at the new restaurant Milkfish.  Not Milf-fish

    Lots of whining on the steps today and at pull ups

    At some point someone in the PAX says that you guys are sick!

    Annoucements:

    Monday with Hawg (or Rev as a sub) at Pontiff

    Wed with Reveille at Audubon Pull Ups

    Friday with Roots at Audubon/St Charles

    Saturday with Mr Awesome at City Park

    Monday with Hawg (lundi gras) at Pontiff

    Wednesday with ?  (day after Mardi Gras)

    EH during Mardi Gras

    Run the Fallen 5K it will be in place of our regular workout!

    See you soon-

    Reluctant Yankee

  • Abstairs

    Pre Thang:  Thought we might have more since so many slept in on Wednesday, but eight is enough…

     

    The Thang:  Mosey to DC Quad for warmup at benches.  SSH x 30, Incline Merkins x 20, Step Ups x 15, Dips x 20, Imperial Walkers x 25, Derkins x 12, Step Ups x 15, Low Slow Dips x 15 all in cadence.

    Mosey to Little Wolf and run all the way up.  Backwards on the inclines. Partner up at the top and during the 20 count, YHC wrote out the exercises on a column. LBC, Dolly,LBT,High Dolly, Russian Twist, Flutter Kick, LBC, Freddie.  While one partner ran down the stairs and back up, the other exercised, then switched upon the partners return, changing exercises after each round and planking up at the end.

    Quick mosey back to the shovel flag with a stop at wolfpack mtn. for a bout with #suddenchange.

    COT w/ shoutout by Rev.

    Good Times!

    Roots

  • 2015 Blue Ridge Relay

    It’s time to hard commit to the Blue Ridge Relay, September 11-12, 2015 (Friday – Saturday)

    This event is capped at 160 teams.  Last year, it was completely sold out by late May, this year, they expect all slots to be filled as early as April.  If you plan on joining one of the best CSAUP events on the calendar, DO NOT DELAY!

    We EXPECT to build on F3’s growth and continued interest in this event, which is a near-perfect combination of First F, Second F and CSAUP:  A brief history of F3 at BRR

    2011: Two official F3 teams (18 pax)

    2012: Five official F3 teams (48 pax)

    2013: Fifteen teams including over 170 pax

    2014: 31 Teams!

    2015  ???

    The Basics:

    208-mile relay race along the Blue Ridge mountains, beginning in Grayson Highlands State Park in southwestern VA and ending in downtown Asheville, NC.

    Race starts on a Friday morning (starting times are staggered and vary from 7am-11am) and ends on Saturday afternoon (our past teams have finished in around 26-30 hours).

    Race is split into 36 predetermined legs of varying distances (2 to 10 miles) and difficulty levels (Easy to Mountain Goat Hard).

    Teams can be a minimum of 4 and a maximum of 12 people (I think most people will tell you that the 9-man team is the way to go).

    For a 12-person team, the average total distance is 16.6 miles spread over 3 legs (it’s like running three 10Ks in a day). You can do the math for the average mileage for the other teams sizes. Average is just average though – some legs are longer and some are shorter.

    Teams travel along the race course in vans, picking up and dropping off runners at the beginning and end of each leg. You get to know, and smell, your van-mates very well.

    Veterans will tell you that the BRR is a great experience. You can expect a reasonable but very manageable physical challenge and fantastic fellowship.

    What You Need to Do Right Now

    If you are generally interested in the event and want to be paired up with a team with others from your F3 Region, please complete the form below, and we will make introductions to teams looking for pax.

     https://docs.google.com/forms/d/1h97zN45pEErJO8NFy03fy_w0foKn92AfkVEm0rGXCrE/viewform

    Regional Q’s are listed below – please contact them directly with questions about teams in your region. (q’s-email me with changes and I will update)  These Regional Q’s will assist with team formation, transportation logistics, and other important details.  If you have a team, but need help filling out the roster, contact these fine folks.

    Raleigh  Flatline  kevin.powell.jr@gmail.com

    Columbia             Chaser            pjr@swblaw.com    (will be changing)

    CLT – Metro        Fa So La         matt@doerreconstruction.com

    CLT – The Fort    DD

    CLT – A51            Turkey Leg       smastbrook@metlife.com

    CLT – NoCo         Kumquat          dudley-matthew@aramark.com

    Lexington

    Winston               TBD

    Charleston          TBD

    Nashville ?

    Richmond?

    New Orleans?

    Anyone looking for Free Agents, please look at this form.  https://docs.google.com/spreadsheets/d/1IvBynHhBOacAVh2IMhNmOIyRe3CHXW5oZ5bloSscXw4/edit?usp=sharing

    If you already have formed a team and want to enter as a team now, please do the following:

    Sound off the in comments below with your team name and pax to let the world know you are HC’ed

    Team captain email the F3 regional captain above to make sure they have your contact info for future announcements

    Each team captain will be responsible for registering their team directly with BRR (rosters don’t have to be finalized when you register the team). You aren’t registered for the race until you register directly with BRR.

    Only one person needs to register from each team.  Team captain should register directly with BRR at this link.  http://www.blueridgerelay.com/index.php?option=com_content&view=article&id=22&Itemid=29

    There is no special F3 discount and BRR is not holding spots for us.  The race typically fills up by May, though it’s been closing earlier and earlier each year. Don’t wait around on this one.

    Team captains will be responsible for collecting money directly from their team members

    All team names should be submitted to BRR in the following format “F3 ……………” (i.e. F3 Lean, F3 Paperboy, etc)

    You don’t need to submit a roster to BRR today (and I suggest you hold off on doing so in case there are changes) – the final roster does not need to be finalized until the summer.

    The form will ask you for an average 10k time. This is what they use to seed the start time waves. The faster the time you submit, the later you start.

    FAQ

    Can I do this?

    Anyone who posts to regular F3 workouts and can run a 10K can definitely be comfortable on a 12 man team. A 9 man team is a bit more of a challenge, but you can do it. Last year, South Beach did a 4 man team….any challengers for this year.

    What’s the optimal team size — 6, 9, or 12?

    9-man team the best. 6-man team is a lot (and I mean a lot) of running without a lot of rest. 12-man team has really long breaks in between your runs (~ 8 hours) and you stay in the same van of guys for both days – but it is still a fantastic experience. 9-man team is the best of both worlds – yes the mileage is longer than a 12-man team, but you are running every 6 hours, and you switch vans several times during the race, thereby getting fellowship with multiple F3 pax.

     

    I’m interested, but don’t have a team and want to get placed on one.

    Perfect. Just register using the Free Agent Form above, and we’ll find you a team.

     

    Can I invite non-F3 pax to do this race?

    Absolutely. Just have them register below.

     

    Will I sleep at all?

    You may get an hour or two here or there in the exchange zones, but if you really want to sleep just don’t draw the short straw to be the driver home from Asheville on Saturday afternoon.

     

    How do I train for this?

    We’ll worry about that later. But suffice it to say that doing several runs a day (morning, lunch, and/or evening) is good training in the months leading up to the race.

     

    What does it mean when it says some of the legs are rated as “Mountain Goat hard”?

    Baaaaaah. You’ll find out when you see it. Think steep, never-ending switchbacks.

     

    How much does it cost?

    Race registration $1,200 (team of 7 – 12) and $600 (team of 4-6 runners). In addition, plan on roughly $150 per person to cover costs of van, gas, food, drinks, etc.

     

    But I’m already doing (fill in the blank) marathon/half-marathon this fall, so I don’t think I can do this too…….”

    Well, then, you have no excuse, BRR is a perfect training opportunity.

     

    Other questions – email Freeloader / Steve Redmond at F3BRRINFO@gmail.com

    Don’t delay–you will regret not doing this.