Downtown Beat Down

QIC: Ugly Stik

Date: 09-28-17

# of PAX: 10

PAX: Niles, Last, Blade, Gravity, Morpheus, Hasselhoff, 8-Penny, Mr. Kotter, Milton

Warm Up:
SSH x 25
Hill Billy’s x 15
Cotton Pickers x 15
Karaoke – To pole facing one way the flapjack on way back
High Knees Halfway to pole, then butt kickers  


Mosey to Heisenberg’s Park and partner up for Dora 1-2-3!
100 Decline Merkins
200 Step Ups
300 Flutter Kicks w/ legs hanging off ledge
Partner 1 does exercise, Partner 2 does lap around Heisenberg’s Park

Few rounds of Mary while we gather the 6

Mosey to the Parking deck
Get on the line for sprints!
Sprint straight away when YHC says go!
Next time on line we sprint two straight aways, then 3, until we get to the top!

Single file mosey down to base level via stairs and back up, staying together as a team!

Indian Run back down the parking ramp and jail break once we hit the road arriving right at 0615!


Love the Battleship AO! Still the most underrated AO in Cape Fear!
Everyone dug deep on Thursday – lots of sweat, not a lot of mumblechatter!

Brolympics – sign up! We only have 6 days left!

Mr. Kotter and Heisenberg keeping DT Strong!

Blessings and praise for Gravity’s co-worker’s daughter Opal and her recovery!

Prayers for Last’s friend who is in need of a new kidney and pancreas!

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. Our 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

Strong work by all PAX this morning!

As always, it is an honor to lead this group of #HIM!

Ugly Stik, out!



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