Wet Pull-ups and Doracides

QIC: Ugly Stik

Date: 8-1-18

AO: Stingray

# of PAX: 16

PAX: Chop Shop, Bogey, Spin Doctor, Dino, EOM, BTB, 10-Count, Etch-A-Sketch, Tenenbaum, Quatro, Sparky, Flounder, Charlie Hudson FNG now known as Triple Threat, Knuckle Puck, Sunshine

Warm Up:

Seal Claps x 30
Hilly Billy x 20
Cotton Pickers x 20
Carolina Dry Dock x 15
Mountain Climbers x 20


Mosey to the pull-up bars:
10 Pull-ups, 20 dips take a lap around the pond. Plank it out or go back to get the six!
Round 2: 20 Knees to chest – beginner level hang with arms straight, expert level pull yourself to the top of pull-up position and do knees to chest from there. 20 dips and take a lap around the pond. Complete mary or go back and get the six!
This about the time it started to pour and I could no longer tell what was sweat and what was rain, but it felt good!
Caterico Indian run the long way around the pond and to the tennis courts.
Doracides: if you don’t have a ruck or weight vest partner with someone who does. Partner one hits all the doubles lines so 5 out and backs with a single burpee at each one. Cumulative 100 Hand release merkins, 200 Squats, 300 LBC’s.
Mary while the six wraps up and then join them to knockout the last few reps.
Out of time so back to the flag!

-It’s not the beautiful mornings with no humidity when it’s cool with a nice breeze that you remember. It’s the mornings like this, when you’re driving in the rain on the way to the workout because you know your brothers are there and they need you. You’re not doing it for yourself, you’re doing it for them. Iron sharpening Iron. The sweat gives way to rain and all the sudden it is a welcome refreshment. Everyone is laughing and making the best of it. To an onlooker our sanity may be questioned. But that is the gloom! These are the mornings you remember. These are the mornings that make you a better man, a HIGH IMPACT MAN! Congratulations men, if you posted this morning you did more before 6:30 am than most people will do all day!
-Reminder: 18:30 (6:30pm) meeting tonight at Brewer’s Kettle to learn more about the Cape Fear Incentives to Exercise program with our MC Oops who made this a reality.
-Thursday 18:30 (6:30pm) we are celebrating Tenenbaum at Poe’s Tavern as he is embarking on a new adventure and leaves for his new job this Saturday.
-Welcome to our newest 2.0 FNG Triple Threat! Knuckle Puck has raised a little beast!
-Dino, nice corset 🙂 Are you sure that thing had weight in it? Something like a bag of soccer balls?
-T-Claps to those who wore extra weight.
-Flounder, grow up. Can’t even do LBC’s in a puddle and make splashing noises without childish remarks haha.
– Love all of you even if I didn’t mention you. Gold stars for everyone!

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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