Belated Father’s Day Celebration!

QIC: Ugly Stik

Date: 6-18-18

# of PAX: 19

PAX: BTB, 5 Hole, Sir Charles, FNG 10 Count, Gator Bait, Etch-A-Sketch, EOM, Baby Back, 8-Penny, Ball Bearing, Tiny Tank, All About That Bass, Chop Shop, World Wide, Venus, Trump, Spare Rib, Dino

Warm Up:

SSH x 20
Now let’s really get it on…
Monkey Humpers x 15
Pickle Pumpers x 15


Mosey back towards the entrance to the parking lot and hang a right, ending at the rock pile. Grab one large coupon that will be with you for the remainder of the workout. This is now your child!

Line up for 11’s in the parking lot.
Start with 10 Lion King’s to show off your new bundle of joy and run across parking lot with rock in tow and complete 1 burpee. Continue until you are at 1 Lion King and 10 Burpees. Coupon Mary while we gather the 6.
This is where 10 Count got his name by doing Lion King’s 10 times on every round. Lots of Extra Credit! I love it!

Mosey to the Pull-up bars with your coupon for the next circuit.
10 Pull-ups then 10 Tricep Extensions, mosey to picnic shelter for…
20 Dips (EC put your coupon in your lap) then 10 Curls
Run to the stadium, up and down all stairs ending with 30 coupon squats
3 Rounds!

This took us right to the final bell, so go deposit your coupon at the rock pile and end at the AO.


-Welcome 10 Count aka Sean Dwyer, if you forget your name we will rename you Olivia Benson!
-Prayer’s for Chop Shops wife as she will be taking care of 4 kids while Chop Shop transitions to night shift for a couple months
-Thankful for all the High Impact Men I get to surround myself with, but a special thanks to all the F3 Dad’s today!

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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