• When: 2018-03-06
  • QIC: Bellhop
  • The PAX: Matchbox, Slate, Lapdog, Uncle Rico, Webber, Smithers, Skunky, Knot, AIA, Bellhop

GOAT Hits the Trail ….

Boot camp is the foundation of F3Nation.  All the rucking, running, etc are great and wonderful opportunities to be together; however, the work of Getting Better and Being Better happens in the Gloom at boot camp.  It’s there where you challenge yourself; more importantly, it’s there where your presence and willingness to work alongside all of the pax motivates and encourages others to make their way to the AO every Tuesday and Thursday and get after it.  This Tuesday was no different at GOAT.  This morning, 10 pax did the hard thing and showed up to do work.

Conditions: High 50s/Low 60s; Overcast; Light Sprinkles


SSH (20ish, YHC lost track of the count right off the bat)

TTT (25x)

Overhead Arm Claps (50x)

The Thang

Grab a block and head to the middle school.  Stand by at the top of the sidewalk that runs from the middle school down to the road towards the lower parking lot at the high school.  This is the sidewalk that runs alongside Mt. Goat.

Starting at the top of the sidewalk, run down to its terminus and begin the reps:

Merkins 100x (25x at the bottom, run back to the top and do 25x more, back to the bottom and do 25 more, and return back to the top and finish out the exercise with 25x more)

At the top after the merkins are done, do 25x curls for the girls with the block.

Rinse and repeat this sequence with:

Squats (100x); Rows (25x);

Big Boys (100x); Overheads (25x);

Mountain Climbers (100x); Bench Presses (25x);

LBCs (100x); Curls (25x)

Blocks back to the high school; mosey back to the shovel flag.

Smithers & Slate got through Mountain Climbers to LBCs; the rest got to Mountain Climbers.

Concerning distances with all the running, pax reported running between 2.5 and 3.5 miles, depending on their respective speeds moving up and down the trail.

This is a good WO inasmuch as it enables pax at all different levels of speed/endurance to get after it and still be running/exercising alongside with everyone else (i.e., no one gets left behind).