• When: 01/17/19
  • Workout Style: Boot Camp
  • QIC: Rameses
  • PAX: Pocahontas, Buckeye, Bayliner, Lassie, Misty, Crabby Englishman, Madoff, Jang-a-Lang, Rameses
  • AO: Carterican Court

9 Men met at Rotary Park for the Carterican Court.  It had been awhile since I had been given the reins of the 2nd oldest F3 workout, so I tried to bring an old school beat down. 

At 5:30 am after a quick disclaimer was provided to the veteran Pax and we were off to…


Mosey to Basketball Court Area


Sun Gods IC x 10

Sun Gods in Reverse IC x 10

Cotton Pickers IC x 15

Windmills IC x 10

Right Over Left and Left Over Right – Silent 10 count

The Thang

Mosey from basketball courts to baseball parking lot

Dora – Partner A performs exercises and Partner B runs a lap around the parking lot, then switch.  Exercises were 100 merkins, 200 squats, 300 LBC’s.

Mosey around baseball stadium back to the parking lot.

Circle Up for:

  • 5 Burpees OYO
  • 20 Freddie Mercury IC
  • 10 Merkins SC
  • 5 Burpees OYO
  • 60 Second Plank Hold
  • 20 Lunges IC
  • 5 Burpees OYO
  • 20 Squats SC
  • 25 Side Straddle Hops IC

Mosey to other end of parking lot.

Line up for 60 yard sprints x 8

Mosey to basketball court area.

Circle Up for:

  • 10 Plank Jacks IC
  • 10 Mountain Climbers IC
  • 10 Merkins SC
  • 10 Air Presses IC

Repeat those four exercises.

Mosey around Tree of Life and back to Shovel Flag for MARY.

  • 25 LBC IC
  • 15 WWI SC
  • 20 Low Slow Flutter IC
  • 20 Boss Tweeds IC

 Announcements/ Moleskin/ COT

Gift cards were turned in for the project that Navy headed up for the enlisted Coast Guard members.

Prayers were said for John Jenkins, the State Trooper who was recently shot, and a friend of Poca’s who has a struggling daughter, among all of the other prayers that were said and the many thanks that were given.

Thanks for the opportunity to lead.

TClap |