Leland, Merlot and Bo Time!

QIC: Ugly Stik

AO: Leland

# of PAX: 14

PAX: Chattahoochee, Claven, Snickers, Blue Grass, Bolt (2.0 FNG), Cannoli, Baretta, Mouse Trap, Mac-N-Chuck, Baby Daddy, Brady, Road Kill (FNG), AED


SSH x 20 IC
Imperial Walkers x 15 IC
Wind Mills x 15 IC
Cotton Pickers x 15 IC
Carolina Dry Docks x 15 IC
Mountain Climbers x 15 IC

Carterico Indian Run the long way around the Park.

Pull-Up Pyramid – full disclosure that I borrowed this from Busted Grill.
2-4-6-8-6-4-2 Pull-Ups – focus on form and get assistance if needed to complete all reps.

Head over to the platform for 20 Step-ups followed by 20 Derkins OYO

Back to the pull-up bars for Toes to Bar Pyramid.
2-4-6-8-6-4-2 Toes to Bar – focus on form and get assistance if needed to complete all reps.

Line up facing the tree line roughly 100 Yards away.
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.
Cannoli, Road Kill, Mac-N-Chuck, and Mouse Trap all took turns leading us in a round of Mary!

That took us to our time limit!

-Prayer’s for Blue Grass next week as he is alone with three 2.0’s and 3 dogs!
-We used Snicker’s phone for Nameorama and I didn’t get mine to take notes so I know I’m missing about 3-4 other things…sorry guys. Feel free to add!
-Welcome Road Kill who has more jobs at one time than anyone I know.
-Welcome Bolt (Blue Grass 2.0) who may be the fastest 8 year old in Brunswick County!
-Mac-N-Chuck – hope you’re feeling better!
-Chattahoochee – great seeing you back out!
-Thank you to all you Lelander’s for marking me feel welcome!
-4 for Bo Time after the workout!
-Continued Prayers and support for Gravity as he whoops his heart into shape. That’s the best part about F3, you’ve got 100’s of brothers right there with you along the way.
-Everyone plan to be at Codington Elementary on Saturday for our region wide convergence with a courtyard cleanup to follow. Our brother Cracker is first year Principal there and we are there to help make an IMPACT on our community.
-Prayers that #HIM continue to bring forward causes and efforts such as these so we can shine HIS light in our community.
-Prayers for the success of the Cape Fear Incentives to exercise program – and that F3 Cape Fear can help make it a success.
-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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