• Post Type:
  • When: 6-2-2016
  • AO:
  • QIC: Sargento
  • FNG's:
  • PAX: Radar, Top Hat, Brownstreak, Quiche, Woodstock, Fresh Prince, Monk, Sargento

8 PAX found their way to downtown Cramerton for the Thursday Goat Island workout. Good job leaving the fartsack behind one more time!

Semi Disclaimer



SSH x 20

Moroccan Night Club x 30

Mountain Climbers x 20

LBC x 20

The Thang

Mosey to the secret elevated parking lot by the railroad tracks.

20 Merkins OYO

20 Plank Jacks OYO

30 Squats OYO

Mosey around the building, rinse and repeat two more times.

After all that we moseyed down onto the island for some Dora 123.

100 Derkins

150 Don Quixotes

200 Step Ups onto the picnic tables.

While partner one did the exercises, partner two ran around the tree playground til we were all done.

To catch our breath and kill some time we explained the fundamental purposes of F3 and encouraged everyone to read Freed To Lead or pass it along if you have read it already. Thanks for backing me up Brownstreak.

To finish things up YHC had the bright idea to bear crawl the bridge back to the mainland. Mumble chatter followed.

Wrap Up

Flutter Kick x 20


Nolan Ryans x 10

Announcements – Belmont launch June 11. My apologies for forgetting the rest.

Strong work men. It was a pleasure leading you as always!