• When: 
  • QIC: 
  • The PAX: 

"But I thought we were going to The Okra Strut!!!"

okraa strut1

Conditions: 55 degrees. 96% humidity. Heavy dew on all fields.

35 okra enthusiasts assembled ‘round the Shovel Flag planted in Irmo this AM. As preparations were made for the 40th Annual Okra Strut to march down St. Andrews Road through the heart of Irmo, Neck Brace had something else on his mind….pain.

 – Led by Neck Brace


The Thang


Grab two stones from Napalm’s brickwagon


Mosey to the adjacent baseball field

COP with Bricks (in cadence)  

Merkins x 15

Squats x 20

LBCs x 25

SSH x 20

Flutterkicks x 20

Diamond Merkins x 10


Mosey to Football Field

Line up on sideline


Shoulder the Load (3 mins of nonstop work) (w/ or w/o bricks)


Tris and Bis (w/ bricks) (5 min)

Crazy 8s (in cadence)

Tricep Ext (in cadence)

Crazy 8s (in cadence)

Tricep Ext (in cadence)


Rinse and repeat x 3


Jump/Downs (with partner) to other sideline 


Mosey to Goal Line


Run to 20 yd line – 5 burpees

Run to 40 yd line – 5 merchins

Run to 40 yd line – 10 jump squats

Run to 20 yd line – 5 up/downs

Run to Goal – 10 Carolina Drydocks

Turn around Repeat


Mosey  to softball field


COP, Part II  

10 Merkins/10 LBC  (Countdown to 1/1)


Mosey to Heartbreak Ridge

Partner up

Run to top of hill with bricks

Run to bottom of hill. Take bricks from partner. Run up hill together.


Rinse and Repeat x 2


Mosey to Parking Lot


Store bricks at Strut for future workouts (Aye!)




BOM – Led by Neck Brace

okra man

Great workout by Neck Brace! First solo Q, and he delivered a solid beatdown of the pax. The jump/downs were a real crowd pleaser in the heavy dew. There’s nothing like sweeping the football field in the early AM gloom to start your day! The workout featured 8 FNG’s, plus a Billy Zane participant, Bob X. Sway and Alter Boy coaxed him off the walking path to join the pax. He worked out with us for over 10 minutes, but bailed right before we headed to Heartbreak Ridge. I’m sure he wasn’t planning on ruining his clothes when he left the house this morning for a leisurely stroll. Hope Bob X returns to join the Strut Brigade for another workout.



The shirt order deadline is tomorrow. If you don’t have an F3 Columbia shirt, this is a great chance to get one before the Big Convergence workout at Finlay Park on October 26th.  It is a high quality Under Armour shirt with the Columbia logo on the back. Please place your order in the gear section of the website.


A pre-Mud Run workout is being planned for next Friday afternoon, October 4 at Harbison State Park. Details will be forthcoming. Stay tuned!


Please continue to pray for Justin Carter’s son. His heart surgery is next Tuesday.


After several members of The Strut Brigade have talked about going on some type of meal plan, we will soon set the date for a Fuel Challenge. This was done at the first of the year and again this summer. Details will be forthcoming. Stay tuned…


The golf outing is October 10th and we are continuing to add more players. Please let Uno or Alter Boy know if you plan to participate. It’s less than two weeks away!


Pivotal Fitness in the Old Harris Teeter at the corner of Leisure Lane and St. Andrews Road has a no-contract $19.95/month membership. The reason this is being put in the backblast is because they have shower facilities. $19.95/month isn’t too bad, and it may allow guys in outlying areas that can’t join us on Tuesday/Thursday because there are no shower facilities near our AO. Not promoting a gym, just the shower facilities for those who could use it.


Napalm has the Q for Tuesday.





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