QIC: Ugly Stik
# of PAX: 11
PAX: Sweatervest, Fatback, Niles, Hoverround, FMB, The HOFF, Ciopinno, Tombstone, Trump, Mr. Kotter
SSH x 30 IC
Cotton Pickers x 15 IC
Hill Billy’s x 20 IC
Carolina Dry Dock x 20 IC
Indian Run to the bottom of Heartbreak Hill next to PPD.
Partner up for Burpback Mountain!
Partner 1 runs backwards up the hill “mountain” then forward on descent.
Partner 2 completes Burpees AMRAP then flapjack
100 Burpees cumulative
American Hammer x 20 (YHC) and Hello Dolly x 23 (Tombstone) while we gather the 6.
2 single file lines at the bottom of the hill
Round 1: Partner sprints to the top! Jog recover to bottom.
Round 2: Karaoke switching direction halfway up the hill. Jog recovery to bottom.
Round 3: Backwards run to top of hill and wait for all PAX.
Indian Run to the corner of Front and Brunswick across from PPD Parking deck. Tombstone leads us in SLOW Box Cutters x 14.
At this point I hand it off to THE HOFF for some Hardcore Parkour! We jumped, climbed, scaled and shimmied our way through the downtown streets until we made it back to the AO with just a minute left so that FMB could lead the PAX in a round of Freddie Mercury to make sure the PAX was completely smoked!
Ciopinno is signing up for some sort of 5K in the coming week and is looking for PAX to join him according to The Hoff!
Ciopinno signed up for his VQ on November 16th, zero running promised!
Sweatervest signed up for his VQ on November 30th!
T-Claps Hoff for being open and sharing your thoughts with the PAX and having a positive approach to our lives!
Strong work by all who attended this morning!
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!