• Post Type: Backblast
  • When: 02/13/2020
  • AO: The Goat
  • QIC: Radar
  • FNG's:
  • PAX: Virus (R), Buckshot, Termite (R), Pillager, Top Hat, Stinky Bird, Orange Man (R), Dirt (R)

Goat Island – February 13, 2020

We had 9 HIM post this morning at Goat Island.

We took a lap around town square and then circled up for the warm up.

Warm Up:
SSH X 14 (IC)
Burpees x 2|
Windmill x 14 (IC)
Burpees x 2
MNC x 14 (IC)
Burpees x 2
Low Slow Squat x 14 (IC)
Burpees x 2
Plank Jacks x 14 (IC)
Burpees x 2


Valentine Day Facts courtesy Wallet.com

The average person will spend $144 on Valentine’s Day. So we did 24 reps of 6 exercises.

  1. 24 burpees
  2. 24 merkins
  3. 24 monkey humpers
  4. 24 mountain climbers (DC)
  5. 24 SSH
  6. 24 bomb jacks

Average cost of Roses is $42

So we did 42 reps spelling out the word Roses

  1. Rocky Balboa – 42 (DC)
  2. Overhead Clap – 42 (SC)
  3. Smurf Jacks – 42 (SC)
  4. E2K – 42 (21 each side)
  5. Squats  42

Since I liked the number 24 we did another six reps, but this time with a partner. Very similar to a lazy dora. Unfortunately, a train was heard in the distance and the Pax joined in and performed 5 burpees. I noted in the lexicon, Rock Hill does 10 burpees for a passing train. No one seemed to care what F3 Rock Hill does. LOL.

One partner performed derkins while the other partner held a plank. We also did incline merkins, dips, seal jacks, box jumps and peter parker (double count). After the third exercise the partner did lunges.

With time left we went down the stairs at the community center. While one of the PAX ran up the stairs the others performed a wall sit. We did this twice.

Finally, we ran back to COT or tried to keep up with Pillager and Stinky Bird who wanted to record their speed on the speed limit sign.

We had a couple of minutes of MARY (exercises performed were Flutter Kicks, Dying Cockroaches, American Hammers and LBC).

Termite found out that their cat of 14 years has cancer.

Top Hat mentioned to us to reach out to those who have not been out in a while and see how they are doing.

FIA Lake Wylie and F3 Family Fun Fest is this Saturday, February 15. Open to all F3 men and their wives. This will also be a friendly event for your 2.0.

Detective Mike Doty memorial 5k/10k in Fort Mill.

Don’t forget the Rooster is Saturday, February 29.