31 is the New 21!

Date: 10/24

QIC: Ugly Stik

AO: Stingray

# of PAX: 23

PAX: Dino, Shakedown, Trump, Gobo, EOM, OTC, Butterfly, Etch-A-Sketch, 10-Count, Triple Threat, Knuckle Puck, Chop Shop, Ball Bearing, Baby Back, Nozzle, LETC, Spin Doctor, BTB, Sooner, Sparky, Niles, 8-Penny

Warmorama:

Seal Claps x 30 IC (on purpose)
Imperial Walkers x 31 IC
Carolina Dry Docks x 31 IC
Burpees x 31 OYO

The Thang:

Two column Bataan Death March around the soccer fields ending at the pull-up bars.

Circuit 1: 31 Pull-ups, 31 dips on dip bars, run to picnic shelter for 31 incline merkins on benches, run to the stadium and run both sets of stairs then back to the pull-up bars for Mary until the 6 arrives.

Circuit 2: 31 knees to chest handing straight arm from pull-up bar or hold 90 degree or higher while completing if you’re a beast, 31 squats, 31 step-ups at picnic shelter, run stadium route again and back to pull-up bars for more mary.

Head to the soccer fields for round 3 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 to plank for six
50 yard dash then 50 LBCs, run back to start point to plank/wait for six
25 yard dash then 25 Merkins, run back to start point to plank/wait for six
10 yard dash then 10 burpees, run back to start point and plank/wait for six.

Mosey back to the flag. Dino looked as if he was leaving early so we did 31 burpees OYO as a penalty to wrap things up! Gobo finished the last burpee when we got to him during Nameorama.

COT/Moleskin:
-Yes I meant to only do 30 reps on the first exercise because I wasn’t born until 6:17 am. My story and I’m sticking to it. Especially you 8-Penny.
-Lots of beasts for knees to chest.
-Sooner: I like your sandbag to try and beat Bob The Builder plan. Let me know how that works out in the future.
-Dino: thanks for the extra burpees.
-Trump: thank you for serenading me with the guitar and happy birthday first thing this morning.
-Gobo: you were a badass with your burpee during nameorama. Also, thanks for breakfast at Ruth’s.
-Triple Threat made a hand gesture like he wanted to square up during COT. I usually don’t fight 2.0’s but he looked tough. We talked it out.

Prayers for Rainmaker aka Kim who is Niles brother as he underwent surgery to remove a brain tumor this morning. Since this morning we have learned he has a “glioblastoma which is a very malignant brain cancer. The good news is that he is a Christian and we can trust in the Lord. Thanks for prayers for Kim. Please pray for his wife Crista and kids Andrew and Hannah. -Niles”
-Shout out by EOM to Ball Bearing for helping hang sheet rock at his house this weekend. You will make friends in F3, it’s a side effect. F3 is more than a workout.
-Prayers for Shakedown’s friend who is struggling with addiction.
-Shout out to someone very close to Sparky on landing a job in Wilmington. Not social media ready, but a big praise for his family.
-Prayers for the family of Sparky’s son-in-law’s (not Dr. Doolittle) family as his son-in-law’s father passed away.
-Prayer’s for Baby Back’s father as he is battling terminal cancer. Special prayers for his mother as it is especially hard on her.
-10-Count reports that after the switch of locations for the last of the shelter housing from Florence, no one showed up at the new location. We are taking this as good news that people have found housing who were displaced!

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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