Beach Bridge Running

QIC: Ugly Stik

Date: 10-24-17

# of PAX: 3

PAX: BTB and Flounder

Warm Up:

SSH’s x 30 IC


Mosey to the far side of the draw bridge.
Across bridge and back complete 20 Merkins
Across bridge and back complete 30 Squats
Across bridge and back complete 10 Burpees

Mosey across bridge to boat ramp, under bridge, down past Marine Max (this is where we lose Flounder temporarily). Bob and I head back towards the AO stopping intermittently to yell for Flounder. As we are passing WB Park we here a faint noise that sounds similar to a woman in distress. Fun fact, it was not a woman in distress, it was Flounder running from the pull-up bars! Reunited and it feels so good!

Continue our mosey to the Causeway bridge for the next portion of the workout.
Descending Mountain Climbers from 7 to 1. Run across bridge and complete 7, back across then 6, etc. On last crossing complete 2 more to make a total of 30! We are out of time at this point.

We covered just over 5 miles!


Thank you men for being to start my 30th on the right foot!
If you didn’t attend you didn’t get a free breakfast courtesy of YHC at The Workshop
Flounder knocked out 10 pull-ups when he got lost for EC!
BTB pushed/pulled me as usual!

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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