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Go Beard or Go Home

30 men gathered this morning in the misty gloom of Irmo for their regularly scheduled beat down. When the QIC gathered the pax into a pre-workout BOM and prayed for the wisdom to know our limits and the will to push them, mumblechatter broke out that this might be a sign of foreboding. Alas, the pax were correct, and Brother Si really challenged the pax to “Beard Up!” At each and every turn, though, the Strut Brigade answered the call.

Conditions: 48 degrees, 93% humidity

The Thang


COP in the parking lot
SSH x 20 IC
Imperial Walkers x 20 IC
Windmills x 20 IC
Little Arm Circles x 12 each direction IC

Jog to the Playground

Merkins x 10 IC
Mountain Climbers x 15 IC
LBC x 15 IC

Indian Run to the Football Field for the “Bearded Beast”

Starting at the goal line, sprint to the 25, then the 50, then the opposite 25, and then the opposite goal line, stopping at each for 5 count of exercise, then sprinting back to the end zone for another exercise while waiting on everyone to finish.

1st round, Merkins on the field and LBCs when you get back to the end zone.
2nd round, Squats on the field and Flutter Kicks when you get back to the end zone.
3rd round, Carolina Dry Docks on the field and Low Plank when you get back to the end zone.
4th round, Burpees on the field and High Plank when you get back to the end zone.

Indian Run to the Soccer Field

Starting on one sideline, sprint across the field to the other sideline and do 10 Merkins. Sprint back and do 10 Big Boy Sit Ups. Rinse and repeat, decreasing each set, 9 and 9, 8 and 8, etc.
AMRAP 9 minutes

Jog back to the Brick Pile and grab 2 bricks

People’s chair with overhead claps (without bricks) x 25 IC
Lateral Raises x 20 IC w/ bricks
Front Raises x 20 IC w/ bricks
Curl Presses x 20 IC w/ bricks

Return Bricks




  • Great job by everyone! A really tough workout brought out a really great effort from everyone.
  • One of the best parts of the workout was The Don putting his Chariot engines through their paces today. Major T-claps to his rotating support!


  • Northeast Columbia Big Bang is THIS Saturday 11/2 at North Springs Park on Clemson Road at 7am. We need a handful of guys to go out there to help get them started and then go to breakfast as well to show them what F3 is all about. Chaser and Sway will have the tag-team first Q.
  • Irmo Chapin Rec Commission is hosting a Sleigh Bell Stroll and Trot at Saluda Shoals Park on November 25th and 26th.  Consider supporting the ICRC for their support of F3.  More info at http://www.icrc.net/sleigh-bell-trot-2013-11-26
  • 3rd F Friday at Noon at the Lizard’s Thicket on St Andrews. We are reading through and discussing the Book of James together. All are welcome. There are plenty of Fuel Challenge friendly items on the menu.
  • Don’t forget the Swagger workouts on Monday, Wednesday, and Friday. Even if your running isn’t where you want it, come join the pax. All fitness levels are welcome and encouraged, particularly on Wednesday and Friday, as the courses are out and back. Walking / jogging will soon turn into running the entire workout. Swagger pulls out of the parking lot at Blockbuster Video on St. Andrews Road at 5:30am. Hope to see you there!
  • We’re working on a THIRD Palmetto 200 relay team. We have 28+ participants so far with more coming from Greenville, Charlotte and elsewhere. This is an event that you will not want to miss. Check the pre-blast for details and contact Chaser if you’re ready to commit.

0 thoughts on “Go Beard or Go Home”

  1. Great workout, Brother Psycho.

    Strut Brigade, that is how you out the hammer down! We’ll be feeling that one for a while.

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