Fitness, Fellowship, Faith

First Frost in Cramerton

  • Post Type: Backblast
  • When: 11/19/2020
  • AO: The Goat
  • QIC: Tesla
  • FNG's:
  • PAX: Tesla, Dirt, Watt's Up, Oblivious, Spider Man, The Wall, Doodles, Orangeman, Flintstone

So YHC showed up at The Goat today to lead on more or less the 7th anniversary of his  first post ever in Charlotte Metro at Copperhead. Actually was 11/4/13 but why not observe it now? F3 was a different animal then. Went like this in the gloom that featured among other things the town sprinkler system going full blast in sub freezing weather on dormant grass. Smart. Real smart! More on that later.


Arm stretches

SSH X 20

IW X 20

Cotton pickers X 20

Foot hand stretches, right and left.

Nolan Ryans X 10 each side.

Mosey over to Goat Island and find the birdige is locked out! Omaha to the top of the hill at the church.

Partner up for Blimps.



Imperial Walkers



P1 runs the lot and back while P2 does the work. Flapjack upon return.

Gather up in the center of the lot, count off by 4s for some 4 corners.

Corner 1 – 10 merkins

Corner 2 – 10 jump squats

Corner 3 – 10 big boy situps

Corner 4 – 10 SSHs

Come to the center after each corner and drop 5 burpees.

Mosey back down to the gazebo for some work on the benches – except that they were iced over from those damn sprinklers!

10 dirkins

10 step ups each leg

10 inclined merkins

10 dips

bear crawl half way up the (wet) green,  burpee broad jump the rest of the way. Mosey down to the bottom of the hill for a triple nickel

Bottom of hill – 5 HR merkins

Top 5 lBCs

Repeat 5X

Mosey to stretching, pledge, and COT.


Great chilly morning to stay on the move. And move we did! Great work by all. Especially proud of The Wall. Pushing and getting better. This is what we want, what we look for. Not being left behind in any way. But not where he is either! And that’s what we are ALl about!

It was 7 years ago in November I joined up. Was skeptical about it. Didn’t think they were working out hard enough. My M thought I needed the fellowship going back to my  marathon/triathlon days when i was with guys all the time. We made each other better. I can go back to the late ’80s early 90s and tell you about all the guys (and girls) who met at the old Central (Dowd) Y then to run, swim ,bike and wound up setting the standards across the carolinas at races. In 1989 -90 we had I think 7 of us who had Boston QTs (I was one of those with a 2:57 at the old Charlotte Observer Marathon), and at least four who qualified for Ironman later that summer. That was a pretty remarkable crowd. And it took each one of us pushing each other  to get better. And that’s true well beyond athletics! F3 uses the workout thing to get you started. What you do with it is up to you. We’re there for you.

Tesla out.




1 Comment

  1. The Wall

    Thanks for the encouragement. – The Wall

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