QIC: Ugly Stik
# of PAX: 11
PAX: Trump, 8-Penny, Tombstone, Glass Joe, Chicken Noodle, Tubbs, Tea Party, FNG – Coach Klein, Short Rib, Donut
Seal Claps x 25 IC
Cotton Picker x 15 IC
Carolina Dry Docks x 10 IC
Merkins x 10 IC
Freddie Mercuries x 20 IC
YHC was feeling generous and threw in some light stretching since I was so overjoyed to see two GRCHeavy Ruckers!
On your 6 Bend and Reach for left toe, then right
Right leg over left, twist and stretch then flapjack
This is where the title to the workout came into play, although we ran over a little and I was so excited I forgot to tell everyone the whole meaning to the workout!
Mosey to the Hub between the 4 baseball fields. Next exercise will be:
50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Situps, 250 Squats
When not doing AMRAP you run to the bridge and back – unless your are Tombstone and Donut, then you just run an unknown distance in a different direction.
Plank-O-Rama with many variations while we wait on the 6. Tombstone made some passive aggressive comment insinuating that everyone else cheated or something. Who knows…
Under the Bridge (Bridge of Love) on the soccer fields. Everyone takes one round low crawling underneath the high planking PAX.
Rail Road Tracks: when we leave our B.O.M.B.S. area heading to the soccer fields, get in a single file line. First PAX runs 10 yards then go into high plank, then next PAX runs and hurdles him, and so forth until all PAX are planking and first PAX starts it over again until we reach the soccer fields. Glass Joe was very intent on not just reaching the field, but then circling the entire field in Rail Road Track fashion. Sounded great but were low on time! Once we finish under the bridge we mosey back to the AO for our last 3 exercises.
Guantanamo – everyone in a circle on their 6 with legs held at 45 degrees. Each PAX takes turn running around the circle pushing the other PAX legs down. Tea Party yelled Goose at one point which I put in my mental exercise bank for a later day. Tombstone on par for the course decided to push all the PAX legs sideways, dislodging some elbow and forearm skin on a few folks, then came back around to even things out by pushing the other way.
E2K – this is just an oblique crunch. 10 total 5 on each side OYO
Roxanne – Roxanne The Police is blaired from YHC’s truck – while PAX hold high plank. A merkin is performed each time they hear “Roxanne” and a plank jack everytime they hear “put on the redlight”. We almost finished the song but ran out time!
-Huge T-Claps to 8-Penny and Trump for fighting the fartsack and posting this morning after completing the GRCHeavy this weekend! Friggin’ Beasts!
-Tombstone – I know I used to rail hard on you guys at SE, but it’s time to let go. Hug it out next time I see you? I was only trying to warm up my hands when they were on my legs during squats FYI.
-Glass Joe – you are the first person I’ve ever partnered with who didn’t use numbers when telling me where we were on count. “Jordan” and “Triple Digits” now have new meanings to me while at an F3 Workout!
-Chicken Noodle – what a great shout out at the end to take us into our work days!
-Donut – I’m sorry you had to partner with that knucklehead Tombstone.
-Tea Party – I’m sorry you had to run/AMRAP with that no number using Glass Joe.
-Short Rib – It was a pleasure low crawling so close behind you under the bridge this morning
-Tubbs – glad to have you hang around for a while after the workout, even though it may have only been because Chicken Noodle was riding with you and wouldn’t leave 🙂
-Coach Klein – the water may suck, but the F3 Koolaid is great! Drink it up!
-Prayers for R-X – his Father-in-law’s funeral is today at 11:00 in Dunn
Today is Kal Penn’s Birthday – who played Kumar in Harold and Kumar in White Castle. In jest, we spelled out BURGER with our workout today. A STRETCH at best, I know. This is as far as my creativity got last night! B.O.M.B.S., Under the Bridge, Rail Road Tracks, Guantanamo, E2K, and Roxanne!
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!