Goose Poop Island Pull-Up Speed Bump Circuit

Date: 11/16/18

QIC: Ugly Stik

AO: OG_AO

# of PAX: 18

PAX: LETC, Wreck-It-Ralph, Seahorse, Heisenberg, Blue Steel, SOL, Mayhem, Niles, Busted Grill, Gravity, 8-Penny, Parrot Head, Capt. Stubing, Trump, Pony Express, Tom Sawyer, Tiny Dancer

Warmorama:

Side Straddle Hops x 20 IC
Steve Earl x 20 IC
Sixty Second Arm Circles – Start in T Plank (left arm up) 15 IC roll to back for LBCs 15 IC roll to T Plank(right arm up) 15 IC roll to back for merkin 15 IC. More than 60 seconds but catchy name
Hairy Rockets x 20 IC

The Thang:

Count off into teams of 6 then mosey to the Pull-up bars for our friendly pull off with the Screaming Eagles.

Get with your teams at your designated bar:
AMRAP Pull-Ups without letting go of the bar or feet touching the ground.
18 PAX completed 288 reps for an average of 16 reps. Strong work!

Staying with your team for the rest of the workout – run the goose poop island loop alternating 20 Merkins and 20 lunges at each speed bump and end back at the pull-up bars.

20 Shoulders to bar and 20 dips.

Goose poop island loop alternating 20 burpees and 20 diamond merkins at each speed bump ending at the pull-up bars for some Mary while we gathered the 6.

Mosey the dark trail to the tennis courts.

Doracides modified for time:
50 Wide Arm Merkins
50 Moutain Climbers with feet on fence
50 LBC’s
Everyone completed too quickly so we do this twice.

Jailbreak back to the flags!

COT/Moleskin:
-Prayers for Abacus and his wife
-Smiles was able to raise enough money to send 2 kids to Windy Gap – Young Life Camp!
-Dredd and Dark Helmet making a special trip to see Cape Fear and will be here tonight. Happy Hour at 6:30 Flying Machine, followed by a Baywatch Convergence on Saturday morning.
-86th Annual Christmas Party will be held on 12/8 at A Road again this year – with Wreck it Ralph as our host and his 2.0 Bob Thee Builder on the grill for the pig.
-Grow Ruck with F3 Sandhills in the works for Mid-May/Mid-June. Let YHC know if you have interest.

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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