Battleship, Burpees, Circuits, Port City Java

QIC: Ugly Stik

Date: 7-19-18

# of PAX: 11

PAX: Spare Rib, Last, Heisenberg, Wapner, 8-Penny, Mr. Kotter, Daggerboard, Money Gun, Blade, Hoveround

Warm Up:

Seal Claps x 20
Hilly Billy x 20
Cotton Pickers x 20
Carolina Dry Dock x 20


Mosey to the top of Nutt Street Parking deck via zig-zagging up and down the hills and up the stairwell from the AO. Partner up while we are on top then head down the stairwell and on to Heisenberg’s Court for a partner circuit!
Round 1: Partner 1 Derkins AMRAP while Partner 2 runs the loop around Heisenberg’s Court then flap jack when partner 2 returns.
Round 2: Wall Jumps
Round 3: Dips

Plankorama while we gather everyone then mosey via 3rd Street to Heartbreak Hill (Cowan Street just past PPD). Get back with your partner for….
Burp Back Mountain!!
Parter 1 does Burpees AMRAP while Partner 2 runs backwards up the hill then forward back down. Flapjack with partner until you cumulatively reach 100 burpees.
25 Flutter Kicks and 20 Freddie Mercury’s while we gather the 6.

Indian Run back to the flag with perfect timing as we only had seconds left to spare.


-Heisenberg, thank you for getting the singing started on our indian run, but more importantly thank you for my breakfast! Now you’ll think about me at Disney!
-Hoveround, thank you for leading us out. Nice shirt by the way!
-Spare Rib, you were a great partner! Keep up the strong work!
-Last, you will always be my favorite LIFO. Enjoy that BBQ and Kolsch!
-Wapner, great to keep seeing you out! And big T-Claps on stepping up to take the Q at Ruth’s and Reflection tomorrow.
-8-Penny, I want to be like you when I grow up!
-Mr. Kotter, thank you for explaining the Sasquatch for eloquently than YHC. I feel good with you leading the future of America!
-Daggerboard, your burpee form looks as good as your wave shredding form! I mean that sincerely.
-Moneygun, you strike me as the strong silent type. And also, what did you three amigos do with Sweatervest??? Last week it was just him and none of you??
-Blade, you are the man. I still resent how cool your name is…

-Prayers for Joyner family, acquaintances of Last as they are dealing with the loss of a child.

-Reminder to sign up for Sasquatch! It is only $20, going to be an awesome event and takes place next Saturday the 28th in Greenville, NC with our ENC brothers!

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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