Pull-Up Circuit leads to Red Barchetta

QIC: Ugly Stik

AO: Stingray

# of PAX: 17

PAX: Heisenberg, Sooner, Flounder, Dino, Spin Doctor, Wapner, Dr. Doolittle, Nozzle, Sunshine, Etch-A-Sketch, OTC, Shake Down, Bam Bam, Sparky, Butterfly, Bogey

Warm Up:

SSH x 20
Wind Mills x 20
Carolina Dry Docks x 15
Mountain Climbers x 15
Chumbaburpee – SSH to Chumbawumba’s 90’s hit “Tubthumping”. SSH until you hear “I get knocked down, but I get up again!” at which point you complete a burpee. 3 1/2 minutes of SSH’s and 27 burpees!

2 column Carterico Indian Run around the futbol fields and end at the pull-up bars

Circuit #1 x 2 Rounds:
10 Burp-ups
20 Dips
Run To Picnic Shelter
30 Derkins on bench

Circuit #2
Jumping Jack Burpee Flash Pull-ups
20 SSH
10 Burpees
10 Pull-ups
20 LBC’s

Mosey to the futbol field for Red Barchetta!
100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six;
75 yard dash then 75 mountain climbers, run back to start point and plank
50 yard dash then 50 LBCs, run back to start point and plank
25 yard dash then 25 Merkins, run back to start point and plank
10 yard dash then 10 burpees, run back to start point and plank

Mosey back to the flag for some Mary. I asked for anyone who had not lead a workout/had their VQ to raise their hand.
Shake Down lead us in 25 Imperial Walkers IC
Nozzle lead us in 10 Burpees IC

This took us to the final bell!

-Shakedown – great lead, but those 25 Imperial Walkers felt like 100 after the workout we had just done! Time to sign up for that VQ!
-Nozzle – you chose about the hardest exercise to call cadence to – 6 count burpees. But you crushed it! Time to get you signed up for your VQ, also!
-Lots O Johnson at the workout today. Real Johnson fest there at COT…Sooner, Flounder, Dino..
-Great discussion at Ruth’s and Reflection lead by Sparky with 10 PAX in attendance.
-T-Claps to all the PAX who posted at Battleship and Stingray back to back!
-October 20th Cul De Sac Party
-October 27th Brolympics

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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