QIC: Ugly Stik

Date: 5-14-18

# of PAX: 9

PAX: A.E.D., Deputy Dawg, Klaven, U.F.O, Pathfinder, FNG Deductible aka Nathan Bradshaw, Brady, Cover Charge

Warm Up:

SSH x 20 IC
IW x 20 IC
Merkin x 10 IC
Cotton Pickers x 15 IC
KB Swings x 50 OYO

THE THANG:

Take your KB and grab five 45 lb sandbags and gather at the pull-up bars.

Parnter Up:
Round 1: Partner 1 does AMRAP 50 (cumulative) KB Squat Jump straight into a pull-up while Partner 2 does a sandbag shuffle to the wood line, roughly 60 yards completes 5 burpees then shuffles back to switch w/ Parnter 1. Mary while we gather the 6.

Round 2: Partner 1 does AMRAP 50 (cumulative) Triceps over head extension with KB straight into a merkin while Partner 2 does the sandbag shuffle, 5 burpees and back, same as round 1. Mary while we gather the 6.

Round 3: Parter 1 does AMRAP 50 (cumulative) Upright KB Row (25 each arm) straight into a SSH. Partner 2 does sandbag shuffle and 5 burpees. Mary for the 6 and do a few more round with all the PAX.

Circle Up at the AO for Sandbag Ring Of Fire! 9 PAX – 4 Sandbags in a circle. Complete 5 squats with sandbag, if you don’t have a sandbag you do an air squat. After 5 pass sandbag to your left. We did about 15ish rounds of this until the legs had a good burn going on and we were out of town!

COT/Moleskin:

-Welcome Brady’s 2.0 (who is bigger than Brady) Deductible!
-A.E.D.- feel like I already knew you from the name-o-rama videos. Nice to meet you in person!
-Deputy Dawg – nice new whip! Great mumble chatter throughout the workout today!
-Klaven – you are a true #HIM ! Prayers for you and your growing family as you adopt a little 6 month old boy into your family this evening!
-U.F.O. – prayers that your career change is meant to be and happens seamlessly!
-Pathfinder – nice meeting you brother! Thank you for taking us out at COT!
-Deductible – be nice or we will rename you Marsha!
-Brady – strong work on organizing a new strong AO! Thanks for supplying the coupons also!
-Cover Charge – it was an honor to have you as a partner! Congrats on your race!

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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