Death by Pull-up & First Capture of the Ghost Flag!

QIC: Ugly Stik

Date: 11-22-17

# of PAX: 29

PAX: Shines, Bam Bam, Pumking, Stiffler, 8-Penny, Tiny Tank, Chicken Noodle, Sir-Mix-A-Lot, Trolly Stop, The Adjuster, LETC, Dixie Chick, Blade, Hahvad, Seahorse, The Ratt, Pony Express, Flounder, Tenenbaum, Coffee Bean, BTB, Etch-A-Sketch, Sparky, Trump, Snail Mail, EOM, Shakedown, Venus

Warm Up:

SSH x 25 IC
Merkins x 10 IC
Prisoner Squats x 20 IC
Carolina Dry Dock x 16 IC


Run to “The Quarry” on North end of the pond and collect one large coupon. Complete Bears and Blocks roughly 75 yards then plank on the 6

Block Webs from 1&4 up to 7&28

Partner Up at Pull-up bars for Colonel Troutman: Partner 1 does Merkins while Parter 2 completes 5 pull-ups then flapjack. We had a large group so half of the group take a lap around the pond. Switch places when the runners arrive and complete a lap w/ your partner.

Morning Call is next on the agenda. Circle up around the pull-up bars. 2 PAX at a time complete 5 Pull-ups calling “UP” with each rep (well everyone except Hahvad who counted from 1-5). When PAX call “UP” the rest of the PAX who are in high plank will complete a Merkin. This turned out to be 70 merkins! Loved the moral and uplifting shouts from the PAX for their fellow man during this!

Pansey’s – just for the SE and HMP PAX 🙂 – like a standard pull-up but bring your legs up to a 90 degree angle then perform pull-up legs back straight then back to 90 and up again. Get back with Partner and complete 5 Pansey’s while other partner. Again, not enough bars so half of the PAX run around the pond again and switch once they arrive back.

Back to the flags where BTB lead us in 2 minutes of protractor!

We now pair off into our “Home AO’s” to determine the new home of the Ghost Flag. Low and behold, we have a tie at 7-7! Lots of suggestions for a tie breaker – but YHC thought there is no better way to break a tie then a 60 second burpee contest! The PAX of both AO’s dug deep and burpeed as hard as they could burpee until YHC said stop burpeeing! When the dust all settled SE came out ahead by 10 w/ 167 total burpees and HMP completing 157. Valiant effort by both teams!


Strong work by all who attended this morning!

Convergence workout tomorrow at Battleship w/ Venus 0700-0800. BTB leading an EC ruck starting at 0600.

Tough Ruckers tonight at 1800 led by Gobo, followed by HDHH at Brewer’s Kettle @1845

There seems to be a lot hate and discontent over the waffling of Flounder’s allegiance to HMP/Stingray this morning as he would have broke the tie. Some say he is a Stingray through and through, other point out that he is a Site Q for Friday’s at HMP, others just shout obscenities and jeer him. I’m neutral on this subject, but have thoroughly enjoyed all the mumble chatter/name calling/and general passion displayed over the PAX’ desire to claim the Ghost Flag! Just rememeber #OneLove #OneRegion #OneCapeFear 🙂

I thoroughly enjoyed seeing PAX from all over Cape Fear this morning, talking/joking/encouraging/teasing/(insert other guy stuff) together this morning! Remember to be thankful for the gift of F3 and continue to give it away!

See y’all tomorrow morning before we go spend time with our family’s!

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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