Knife Fight

QIC: Ugly Stik

Date: 09-28-17

# of PAX: 7

PAX: Fonda, House Keeping, Brick, Cracker, BTB, Venus,

Warm Up:

Seal Claps x 20
IW’s x 15
Cotton Pickers x 15


Mosey to the park
50 Pull-ups
50 Dips
50 Step-ups

Mosey back to the school and partner up for B.O.M.B.S.!
50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats

Grab the flag and we indian run mosey out for 6 minutes and do the loop back for 6 minutes!


Brick – strong work brother! You never stopped!
BTB – thanks for encouraging and motivating the 6 and the front!
House Keeping – strong work taking us out at COT!
Cracker – good to see you 2 nights in a row and enjoyed the F2 and pizza at Brewer’s Kettle! One bite, everyone knows the rules!
Fonda – you’re a fine young gentleman – always happy to see your smiling face!
Venus – you my boy blue! Pushing me during the run – and killing the Brolympics planning!

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 afternoon!

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

Ugly Stik, out!



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