Chumbaburpee, Atrium, Flower!

QIC: Ugly Stik

Date: 3-16-18

# of PAX: 14

PAX: Tombstone, MOAB, R-X, Longhorn, Crosswalk, Donut, Foxtrot, Chicken Noodle, Nomad, Trolley Stop, Tiny Tank, EPO, 8-Penny

Warm Up:

Chumbaburpee – Tumbthumping by Chumbawumba plays and PAX do SSH’s until they hear “I get knocked down” at which they perform a burpee! You should have completed 27 in total!
Steve Earle x 10 IC = Copperhead Squat combined with an Imperial Walker
Absolution x 10 IC = 8 count exercise. Start in high plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).


Mosey to the “Atrium” aka the Gazebo with sidewalks going out in four directions.
Next exercise is the Febreeze – 2 Big Boy Sit-ups followed by 10 Air Press with feet held 6″ off the ground. Round 2 – 4:20 Round 3 – 6:40 respectively.
(1/2) Nolan Richardson – Partner Up for cumulative reps of the following
-75 burpees, 150 squats, 75 big boy sit-ups, 150 little baby arm circles, 75 merkins, 150 imperial walkers.
While partner runs backwards 5 yards completes 1 Bobby Hurley and then runs back to relieve partner.
-Complete some Mary while the 6 finishes up: American Hammer, Crunchy Frogs, Box Cutters and Flutter Kicks were performed.
-Complete Global Warming – form circle around the Atrium and shuffle in Al Gore pose while YHC yells exercises at the PAX. We complete 10 Squats, then 10 Burpees, 20 Carolina Dry Docks, then 10 More burpees!
-Mosey back to the flag for our coup d’etat.
-Flower by Moby – you all know the drill! Bring Sally up but more importantly hold very low plank when we bring Sally down for the longest 3 minutes and 28 seconds of your life!


-We raised $2,576 for Strut for Kids in 2 days!
-Masonboro Camping Trip is April 7th-8th and all are welcome!
-Scott’s Hill Launches in May with Quatro at the helm!
-March 31st EPO is launching Carolina Beach Saturday AO! Name to come!
-Happy Birthday NOMAD!
-Thanks for all the smack talk! Especially from Tombstone. Honorable mention to Tiny Tank and 8-Penny.
-Strong work Screaming Eagles!

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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