QIC: Ugly Stik
AO: Screaming Eagle
# of PAX: 11
PAX: Stouffers, Boardwalk, Spare Rib, Short Rib, The Real Franks, Tiny Tank, The Adjuster, Nomad, Sugarland, R-X
Seal Claps x 20 IC
Wind Mills x 15 IC
Merkins x 5 IC
Thunderstruck – Hold high plank, while ACDC – Thunderstruck plays. Everytime you hear Thunder perform a merkin then hold high plank until you hear it again!
Indian Run to the stadium.
Stairway To Seven!
At the stadium, start with 1 Burpee at bottom, 1 incline push-up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, run to top, 7 squats at top. Take a lap when you’re done.
Gather back where we started. Bear crawl up stadium, racoon crawl accross to next steps then reverse lunge to bottom. Rinse and repeat for a total of 2 rounds (if you were listening…we’re looking at you Adjuster and Franks…T-Claps on your EC)
Mosey the long way around to the cinder block stash. Magellan aka Tiny Tank either accidentally, or maybe intentionally through an evil plot twist sent us the long way around. Either way we got some extra mileage in.
Grab a cinder block, or log, or pieces of a cinder block and circle up. No not on the concrete unless you have calluses on your knees…circle up on the grass. I know there are fire ants and sand spurs but you’ll survive. Block Webbs is what’s up! Keep a 1:2 ratio of Merkins to Overhead Press. Aka 1 Merkin followed by 2 Overhead Coupon Press, then 2:4, 3:6, 4:8, 5:10. I tested the PAX at one point to see if they were paying attention. I think some thought YHC didn’t know how to do basic math…wrong…maybe…I’ll never tell…
Just enough time for a brisk mosey back to the AO!
That took us to our time limit!
-Stouffer’s you get a free pass on not having the flag bc you have been giving Sir-Mix-A-Lot so much grief for fartsacking! Or “being out of town” as he claims…
-The Adjuster suggested we put our actual faces on Slack with all the new guys joining. Also, a year book page on slack was suggested. Love it!
-Spare Rib has his VQ and Bday Q next Monday and is about to give his driver’s license! More ribs on the road…watch out!
-Strong work and push this morning Sugarland!
-Somebody get Boardwalk a copy of Freed to Lead!
-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
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!