Monsters Like Pull-up Bars!

QIC: Ugly Stik

Date: 10-23-17

# of PAX: 11

PAX: Snail Mail, Blade, BTB, Cioppino, Sandbagger (Jamie Cowhill), All About That Bass, Etch-A-Sketch, Blue Steel, Flounder, Dino

Warm Up:

SSH’s x 29 IC
Cotton Pickers x 20 IC
Hill Billy’s x 20 IC
Moroccan Night Clubs x 50 IC

THE THANG:

Carterico Indian Run around the soccer field and pond, ending at the Pull-up bars

DORA 1-2-3
100 Pull-ups
200 Knees to chest – hanging from bar
300 Dips on fence
Parnter 1 AMRAP. Partner 2 Runs to Picnic Shelter 3 and back – flap jack.

Mary consisted of V-Ups, Supermans and Protractor while we gather the 6.

Mosey to the picnic shelter next to playground for some circuit work.
10 Dips, run to swings for 20 Wooly Worms, run to playground equipment and up the blue shute and down the slide on the far side, find a bench and complete 30 step-ups, run to the bleachers and complete all stairs and then back to the picnic shelter. Rinse and repeat x3 or until we run out of time!

COT/Moleskin:

Welcome FNG Sandbagger aka Jamie Cowgill
Strong work this morning Cioppino – you’re finding your running lungs!
Congrats on your successful boat date Dino and Flounder!
Everyone crushed it this morning – because you’re monsters and I would expect nothing less!
Continued prayers for SPin Doctor!
Big success on F3/FiA social!

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

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

Ugly Stik, out!

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