Skatepark Beatdown at Iron Island

when  11/24/2018

where  Iron Island, Carolina Beach Elementary School


Pax    Tombstone, Punky, Pony Express, Chewie, Flight Nurse


Six men took the daily red pill and beat the fart sack to post at Iron Island on a rainy morning.  Luckily the rain held off for the work out. Besides all F3 workouts are held outside rain or shine, heat or cool.

The ghost flag is enjoying traveling the AO’s of screaming eagle.

The Thang

Mosey to the back of the school.

Circle up.

25 side straddle hop, 20 squats, 15 Merkins, and 25 flutter kicks.

We then spent three minutes going through some stretching of the legs.

Mosey to the skate park.

We gather up at the top of the bowl. We will do 11s. The exercises will be Merkins and squats. Run from one side of  the skate park up the bowl over the top of the rim and perform this scheduled exercise repeat going back the other way. Plank at when complete.

I think I saw flight nurse doing a little parkour. Hasselhoff would be so proud. And just to make tombstone feel at home I made sure we ran by the dog park so the dogs could bark at him.  We did not see Casper today.

Chewie, Pony Express’s 2.0,is really working hard. It’s only his  Second or third work out. He is hanging tough. I’m sure he learned that from his father.

Next we lineup and mosey back to the elementary school.

We split up into two groups of three. Group 1 goes over to the monkey bars, group 2 go over to the swings.

While group 2 is doing an exercise at the swings group one will do maximum amount of pull-ups until group 2 has completed their exercise.

We will do this three times in rotating fashion.

The first exercise the swings will be the hanging knee raises, second exercise is inverted rows, third exercise will be single leg squat.

Down here at Screaming Eagle we continue to work on pull-ups as the December 7 test is coming soon.

We line up in a single file line on the road. Will have chewy set the pace for an Indian run down to the beach. We start the Indian run and instructions are given that if you need to make it harder then you can do a loop, run backwards, run on your hands, or whatever you need.

Tombstone ran on his hands around the formation. It was awesome.

Caspa did not try to like his face.

We ran around the lake in down to the ocean. They were huge waves. Everyone did 10 surfees  and then got out.

We moseyed back to the flag Indian run style. Chewie continued to push his pace and get stronger.


December 8 is the jingle bell 5K at Wrightsville Beach. We have a team signed up under the name F3 Cape fear. Everyone is in courage to join. We will run at Indian style.

December 8 is also the 135th annual Christmas party it will be held at Wreck it Ralph’s house. Be on the lookout for more information.

December 30 is 5K and half marathon trail race at Carolina Beach State Park. Sign-up test yourself.

The middle of January is the southern tour ultra. There are many teams formed up. Get signed up.

Prayers for all those people that are suffering from the hurricanes, fires, and mass shootings.


I think tombstone was glad there was no Casper today. But there was a big  bluetick hound at the dog park.

I just have to give a big shout out to Chewie who really worked hard today. Running is not his thing. And he did his best to keep up and put up a good effort. T-claps to you brother.

We went to wake and bake after the work out. You should’ve seen the look on flight nurses face. He was like a kid in a candy store.

Have a great time working out with punky. New to our group. But clearly strong and appeared to be a fast runner. Need to make sure he comes out more often.

Thank you for the opportunity to lead. It is always a pleasure.

EPO out





Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s