The Return of Iron Island

Date: 11/3/18

AO: Iron Island

# of PAX: 5

THE PAX: Moab, Mr. Miyagi, Hammer Head, Sugarland

Q: Chicken Noodle

F3 workouts …

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Leave no man behind, but leave no man where you find him.

YHC is not a professional (shoot, I’m barely an amateur). You are here voluntarily. Modify as needed and don’t hurt yourself.

Warm Up:
– Windmills x10
– Little Baby Arm Circles x10

The Thang:

Mosey to the CB Lake for…

CB Lake Circuit – four stations (first by bathrooms/amphitheater, second by the Island after crossing the small bridge, third by houses, fourth back at the start)
– Station 1: 20 Carolina Dry Docks,
– Station 2: 20 Carolina Dry Docks, 30 LBCs
– Station 3: 20 Carolina Dry Docks, 30 LBCs, 40 shoulder taps
– Station 4: 20 Carolina Dry Docks, 30 LBCs, 40 shoulder taps, 50 Imperial Walkers

Mosey to the beach access for…

– partner up, partner 1 does exercise while partner 2 runs to edge of water and back:
– 50 Burpees
– 100 overhead claps
– 150 Merkins
– 200 Big Boy Sit UPS
– 250 Squats

Mosey back to flag


  • Prayers for everyone running the Battleship half today, especially Tubbs and R-X who have been injured
  • Strong work by everyone! Great to see a Saturday workout at Carolina Beach going again

Thanks for letting me lead,



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