Upper Body Destruction

QIC: Ugly Stik

Date: 4-2-18

# of PAX: 12

PAX: Shrek, OTC, EOM, Yankee, Trump, BTB, Venus, Stinger, Bam Bam, Spin Doctor, Baby Back

Warm Up:

SSH x 20 IC
Cotton Picker x 15 IC
Moroccan Night Club x 50 IC
Burpees x 20 OYO


Mosey to the Pond Loop next to the picnic shelter and partner up.
Partner carry to the first set of pull-up bars and each partner complete 20 pull-ups! Then partner carry to next set on other end of pond and complete 20 more. Only catch is that after you get to exhaustion and have to switch off, you have to do partner wheel barrows to exhaustion and then back to partner carries. Let’s just say the distance to the 2nd pull-up bars is about twice as far as the first.

Mary while we gather the 6.

Mosey to the swing sets for reverse DORA with your partner.
300 Underdogs (lay under swing and pull yourself up until swing touches your chest) Partner 1 completes AMRAP – while Partner 2 runs to closest pull-up bars and does 10 pull-ups and switch upon return.
200 Swing Merkins – (just like it sounds – merkin with your hands on the swing) this really worked your stabilization muscles!
100 Wooly Worms

This took us to right at 0615! A few groups had time for EC burpees and Mary.


-Tuesday April 3rd, EOM doing a dinner Q school at 7:30 pm at Islands Restaurant in Ogden!
-Masonboro Camping Trip this weekend!
-Strong work by all men this morning!
-Glad to have Stinger from Metro back out with us again!

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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