Substitute Teacher

QIC: Ugly Stik

Date: 4-24-18

# of PAX: 28

PAX: Barnacle, Dry Cougar, Bogie, Milk Man, Spin Doc, Dixie Chick, EOM, OTC, Butterfly, Magnito, 10-Count, Sooner, Tom Sawyer, Pledge, Stouffers, Sparky, Gravity, Etch-A-Sketch, FNG Side Winder, FNG Sensei, Ball Bearing, Trump, Footie, Bam Bam, Shakedown, FNG Point Break, Baby Back

Warm Up:

YHC gives the disclaimer and then explains that though we have a striking resemblance, I am not in fact Bob The Builder, but yet a humble substitute while he recovers from the pukes.

Burpees x 20 IC
Merkins x 10 IC
Mountain Climbers x 20 IC
Copperhead Squats x 20 IC
Carolina Dry Docks x 10 IC


-Mosey to the skate park so we can “Smoke The Bowl”
PAX run up and down the ramp on each side until Q says stop. We did this for about 3-4 minutes and I saw more resting on the top than running back and forth
-Mosey to pull-up bars at the north end of the pond and count off in 1’s and 2’s.
Nickels, Dimes and Quarters – 5 Pull-Ups, 10 Merkins, 25 V-Ups then run to the pull-up bars on the far side of the pond. Team 1 tries to catch team two who started on the opposite side of the pond. We do this for 3 rounds then mosey back to the pull-up bars at the north end again.
-Partner up for space reasons and complete 100 Derkins and 50 Pull-ups individually.
-Lunges and flutter kicks after we finish
-Mosey to the speed bump for sprints
Sprint to next speed bump and complete 10 Merkins, Sprint back to the double speed bump and complete 10 burpees, sprint the length of two speed bumps and then complete 20 merkins.
-Out of time so we mosey back to the AO.


-Praise for letting us all get better this morning
-Tuesday Bootcamp new AO starting soon downtown – see Gravity for details
-T-Claps to the Your Pie fundraiser raising funds for Ainsley’s Angels
-May 4th Fort Fisher Ruck
-May 6th Advisory Council Meeting at Brewer’s Kettle
-May 18th Launch of F3 Topsail – See Spin Doc for details
-Tom Sawyer, this was NOT a drug related workout, despite your mind being in the gutter.
-Welcome Side Winder, Sensei and Point Break!
-I did my best to make the ailing BTB proud today and hope I didn’t dissapoint!
-Shout out to Sooner for participating in Weighted Vest Wednesday

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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