Soggy DORA at Stingray!

QIC: Ugly Stik

Date: 3-7-18

# of PAX: 18

PAX: Chop Shop, Yankee, Knuckle Puck, Dino, Spin Doctor, 8-Penny, Bam Bam, Baby Back, LETC, Etch-A-Sketch, EOM, Butterfly, OTC, Shines, Quatro, BTB

Warm Up:

SSH x 25
IW x 20
Cotton Pickers x 15
Carolina Dry Dock x 10


2 column indian run around the soccer fields, left at the lake and end at the bleachers by the parking lot. High plank for the 6.

Partner up for Lazy DORA 1-2-3!
100 Dead Stop Merkins
200 Burpees
300 Squat Jumps
All reps split evenly between partners. You are high planking if you are not completing reps.
Between rounds you rotate partner wheel barrow up the bleachers then lunge walk back along the front of the bleachers

This took considerably longer than YHC had calculated, so we were saved by the bell with about half of the PAX finishing the full circuit before the buzzer! Everyone gave it all they had and that is all a Q can ask for!


-Strut For Kids this Saturday – Benefits Pediatric Cancer – Race Start at 0800. Registration ends today!
-When you register, signup under team name “Wilmington Childhood Cancer Group”.
-Special Pop-up AO: May only happen once. Don’t miss it. When? This Saturday, March 10th from 0630-0730! Where? Holly Tree Elementary! Who’s got the Q? Spin Doctor! ‬
-Continued Prayers for Sydney – Seahorse’s 2.0 as she has been readmitted to the hospital.
-EOM doing the Spartan Sprint in Concord on April 7th – open invite to all!
-Sorry for splashing dirty puddle water in your face Dino 🙂

F3 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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