• When: 
  • QIC: 
  • The PAX: 

Did an Ark full of Animals Just Crawl through a Tunnel?

BOM: We thank God for answering our prayers for Little Rx as he successfully made it through open heart surgery today.  God is good, all the time.

28 pax  with two FNG’s arrived at Strut to start the day in honor of Derrick and what he was about the face.  As we prepared to work our bodies, he was preparing his body to work his life.  With a card being signed and prayer below the beautiful night sky, Derrick gave us all a great deal of energy for an animal filled workout.

Conditions: 54 and 93% humidity

The Thang:

Quick run to the baseball field

In cadence

  • SSH x 25 IC
  • Merkins x 15 IC
  • IW x 15 IC
  • LBC x 15 IC
  • Windmills x 15 IC
  • Merkins x 10 IC
  • Butt kicks x 10 IC
  • High knees x 10 IC
  • Squats x 10 IC

Mosey to Football field – line up on goal line

Ark Loader

  • Dragon crawl (spider-man) 10 yards – Sprint 10 yards – recover
  • Bear crawl 10 yards – sprint 20 yards – recover
  • Dragon crawl  10 yards – spring 10 yards – recover
  • Bear crawl 10 yards – sprint 20 yards – recover

Count off by 2

  • Two lines for Tunnel of Love for 50 yards
  • Continue with plank hops for 50 yards

Mosey to building

  • 60 seconds of people chairs
  • Balls to the wall x 5

Mosey to large ball field for Mary

  • LBC x 20 IC
  • Flutter kicks x 20 IC
  • Full sit-ups OYO x 20
  • Plank Jacks x 10 IC

Return to parking lot



Great workout for all of the guys this morning.  Little Derrick was giving us all strength and the will to work hard.  YHC will one day complete puberty and be able to call cadence without cracking his voice.  More mockings equals more reps.  Crickets during Mary.

  • Continue to remember Rx and his family while Derrick is recovering
  • Sand Dollar’s M is doing much better with good prognosis and plan of treatment


  • Golf Outing – October 10th – See Uno or Alter Boy
  • Afternoon Trail Run – Friday, October 4th at Harbison State Forest – Look for Pre-blast
  • Spring MudRun registration coming end of October
  • Columbia Regional Convergence – October 26th
  • Northeast F3 expansion – November 2nd
  • Chapin F3 expansion – preparing a plan – more to come

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