Shooting Stars, Tennis Courts, Grateful

Date: 11/21/18

QIC: Ugly Stik


# of PAX: 11

PAX: Capt. Stubing, Tiny Dancer, Gravity, Seahorse, Pony Express, Gum Tree, Wreck It Ralph, LETC, The Adjuster, Dixie Chick


Hairy Rockettes x 20 IC
Wind Mills x 10 IC
Seal Claps x 15 IC
Superman Merkins x 20
Bear Crawl Snake towards Pull-up bars until everyone has gone once.

The Thang:

Black Snake Run to the Pull-Up Bars

Pull-Up/Dip Pyramid
3 Dips/3 Pull-Ups
6 Dips/3 Pull-Ups
9 Dips/3 Pull-Ups
6 Dips/3 Pull-Ups
3 Dips/3 Pull-Ups

Mosey to back way to the tennis courts.
Partner Up
Circuit 1:
Partner Carry across all 4 courts and do 20 merkins at far end. Flapjack and now carried becomes carrier.
Down and back equals 1 – we do this 3 rounds.

Circuit 2:
Partner wheel barrow to far end and do 20 LBC’s. Flapjack
2 Rounds of down and back

Circuit 3:
Leap Frog your partner to far end and complete 20 squats. This takes us to 6:13.
Jailbreak back to the flags!

-Tiny Dancer shaw a shooting schtar…or something like that. He also cried during partner wheel barrows but they were man tears.
-Our Pull-up game is strong – we are coming for you Screaming Eagle.
-Capt. Stubing thinks I drive too fast because he drives too slow.
-Seahorse had his neck out today.
-Pony Express is grateful for running – we made sure he knew he was pretty good at it.
-Gum Tree we are grateful to have you!
-Dixie Chick – whatever diet you are on is working just fine. But you should be ashamed for not wanting to partner carry Capt. Stubing.
-Kevin aka The Adjuster – you’re my boy blue.
-Wreck It – you are getting stronger while your boy BG is fartsacking.
-LETC – The OG Nantan – I am thankful for the opportunity you passed onto me!
-We took turns saying what we were grateful for this year.
-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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