F3 Gold Rush
Plant. Grow. Serve.
Iron Rail Super Sampler

Iron Rail Super Sampler


Q: Psalty

PAX: 19

  • Toothfairy
  • Bam Bam
  • Rapid
  • Abacus
  • Ponch
  • Possum
  • Frank the Tank
  • Rabbit
  • Bartman
  • Squirt Gun
  • Cliffhanger
  • Hall Pass
  • Double Stuff (Former FNG)
  • Waldo (Former FNG)
  • Dinghy
  • Singlet
  • Bambino
  • Toolbooth


Mission Statement & Disclaimer
Warm Up
Grady Corn
Hairy Rockettes
Cherry Pickers

The Thang:

Morning Mary:
20 Butt Ups IC, 10 Crab Jacks IC (New), 30 Marionettes OYO

Mosey SE down running trail
20 Crab Cakes 1 is 1 OYO, 30 Crunchy Frogs OYO
Mosey to Oak Valley and South Creek
20 Carolina Dry Docks OYO, 30 Baryshnikov Squats OYO
Mosey left on South Creek to Twelve Bridges
10 Burpees, 20 Breakdancing Bears OYO (1 is 1)
AYG west on Twelve Bridges until you reach the South Creek trail head
20 ish Up/Down Merkins IC,
Bolt 45s (15 higher squat/15 lower squat/15 full squat)
Rosey halfway down the South Creek trail
30 low flutter IC (Rapid requested I keep going
15 Tempo Squats 3 count down 1 count back up
Mosey the rest of the way back to parking lot
2 Parking Lot Sprints – Immediately drop and do 5 burpees
15 ish High Dolly IC, 10 guarded square ups (2 is 1)


5 Core Principles
Count-O-Rama, Name-O-Rama, and FNG naming

Message: Just a quick prayer from the Q that we can all use this workout as a springboard to positively influence our circle and our community.

Leave a Reply