When: 04/06/2021


Number of Pax: 5

Pax Names: Blade Runner, Olympus, Sir Wallace, Thor,

Number of FNGS: 1

FNG Names: Downrange guest “Goat” from capefear

QIC: Sir Wallace

The BackBlast:

60F and Clear

Special Welcome to our returning NC downrange guest “Goat” from F3 CapeFear!

Warmup: Mosey with dynamic stretching including butt kickers, high knees, karaoke, walking lunges, toy soldiers, then circle up for SSH, air squats, jump rope, and leg swings.



60 secs each exercise with 15 rest in between

Round 1
Jump Squats, Jump Lunges, Triple pulse jump squats, Triple pulse lunges

Round 2.                                                 Spider Squats, Lateral Line Hops, Squat Jacks, Vertical Line hops

Round 3
Skater lunges, Runner lunge (left), Runner lunge (right), Half Burpee (with jump)

Quick water break

Round 4
30 secs each exercise

Lateral jump knee tuck, Salsa dip jacks, Squats holds, Sprinters

Round 5

30 secs each exercise: Lateral jump knee tuck, Salsa dip jacks, Squats holds, Sprinters

The Finisher!

50 Squat Jumps


Static Sumo squat stretch, Monkey stretch, Forward lunge stretch (each leg), Plank Calve stretch (each leg), Evander Holyfield (each arm), One minute plank



GrowRuck training with Mr, Clean 4/10 at 5:15am Rye Preserve

Sign up for our  GrowRuck event which  is on May 14,15,16th

Sign up for the Gator Run


Thanks to Goat for returning to the Harbour in the gloom while visiting his daughter.


For F3 Goat’s daughter that she adjusts to her new situation in a new town in a COVID isolated world, that she keeps from being lonely knowing that God is always there.



Matthew 12:36-37

“I tell you that everyone will have to give an account on the day of judgement for every empty word they have spoken. For by your words you will be acquitted, and by your words you will be condemned.”

The Word of the Lord.

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