500 Club

FNG – Disclaimer

We are a peer led non-for profit group that uses public property for its work outs.

No one is a professional and everyone should work out to their own ability and comfort level.

Please modify as necessary as to not get hurt.


5 core principles

Free of charge

Open to all Men

Held outdoors, rain or shine, cold or hot

Rotation of leaders

Ends in a circle of Trust


Mosy  around Parking Lot

High Knees       Butt Kickers      High Skips         Karaoke’s


Circle Up

15 SSH   15 Strawberry Pickers    15 Squat   15 windmills


The Thang


There are 5 stops around parking lot…. Break up “equally” and go to each spot.

At each spot is 2 exercises…

Do 50 reps of one… run a lap… do 50 reps of second … run a lap and go to the next stop… repeat

Station 1 = Merkins and Shoulder Taps

Stations 2 = Moroccan NC’s and Small Circles (25 forward/25 backwards)

Station 3 = LBC’s and Amer Hammers

Station 4 = Squats and Lunges

Station 5 = Carolina Dry Docks and Big Boy Sit Ups