Zero Running Sir

QIC: Ugly Stik

Date: 4-24-17

# of PAX: 8

PAX: Bob the Builder, Venus, Gappetto, Trump, Etch-a-Sketch, FNG – Rev (Justin Suber) and FNG Dump Truck (Brandon Ellington).


50 Seal Claps IC
50 Mt Climber IC – A resounding, “GOOD MORNING!”, was heard from Rev after these. Welcome to F3!
25 IW IC
50 Flutter Kicks IC
25 Overhead Press IC
15 Happy Jacks IC

The Thang:

Now that we are good and warmed up, let’s mosey to the picnic shelter for the real thang!

Find some bench:
50 LBCs IC
50 Step Ups (25x leg) OYO
27 Dips

Let’s break things up with some partner exercises.
Lazy Dora:
100 Merkins, 200 LBC’s, 300 Squats Cumulative
P1: 10 Merkins P2: Plank then flap jack up to 100
P1: 20 LBC’s P2: 6″ Hold on your 6, then flap jack up to 200
P1: 25 Squats P2: Hold Al Gore then flap jack up to 300

30 Freddie Mercuries
10 Derkin N’Diayes (those were fun)
25 Copperhead Squats
Dan Taylors – 1:4 Squat to Lunge Ratio ascending up to 5:25 5 squats – 25 Lunges

Mosey to the concession stand for Global Warming!
Circle up and Hold Al Gore – Shuffle left or right at Q’s command while holding Al Gore until Q says Hault then call an exercise.
We shuffled clockwise and counter-clockwise for a total of 7 rounds about a minute a piece. Exercises included 10 Merkins, 10 Burpees, 10 Side Plank Dips, 10 Plank Jacks, 10 Diamond Merkins, 20 High Jump and Slap Knees at Top (Name???), 5 Side Walk Surfers.


Welcome FNG Rev aka Justin Suber. Former Quarterback at Wingate College. 4 torn ACL’s, which led to the name Rev, see “Remember the Titans”.

Welcome FNG Dump Truck aka Brandon Ellington. Former Tight End for Wingate College. We decided a former Patriots TE was way too soon for his nickname, and that current Patriots TE Gronk was way to cool a nick name. He and Rev both work at Untappd so some beer ideas were thrown out. After about 5 minutes of ciphering we came up with Dump Truck that had nothing to do with any of those things. Congrats on this original nick name!

Bob the Builder requested a run “light” workout since he is suffering from Turf Toe and has a black and blue foot. Hope I didn’t disappoint!

Venus, strong work over there mentoring Rev during Lazy Dora. #HIM

Gappetto, I’m about as far from a tree hugger as they come, but these exercises were great for a rain day Q. Thanks for paying attention!

Trump, was that you making the funny voices under the shelter???

Etch-A-Sketch, strong work running to the AO in the rain, and back! Hey one comment, what is your obsession with Side Walk Surfers???

Strong work to the ALL the PAX this morning!

As always, it is an honor to lead!

Ugly Stik, Out!


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