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Meltdown in Strut Town

Conditions: 63 degrees 93% humidity

19 men gathered for a regular dose of punishment this AM in Irmo. Little did they know that Chernobyl was about to reach critical nuclear levels. He led the pax in the boot camp workout, kicked it up a notch, and nearly brought about a meltdown. This 1st time QIC definitely came with something to prove today, and the pax did not disappoint in answering the bell.

The Thang:

SSH x 15 IC
Imperial Walker x 15 IC
Squat x 15 IC
Merkin x 15 IC
LBC x 15 IC
Arm Circles x 12 both directions IC
Wide Arm Merkins x 12 IC
One Legged Calf Raises x 15 each leg OYO
Plank Jacks x 15 IC

Mosey to building in the middle

People’s Chair x 45 sec
T-Merkins x 10 OYO
People’s Chair x 45 sec
T-Merkins x 10 OYO
People’s Chair x 45 sec
T-Merkins x 10 OYO

Mosey to the Football Field

Starting at endline, Sprint to the 40 yard line. Do 3 exercises after each sprint (dealer’s choice):   5-10 Merkin variations (regular, wide arm, diamond, etc), 5-10 Core variations (flutter kicks, LBC, Planks, etc), 5-10 Squat variations (regular, jump squats, jungle boys, etc.) Then run backwards to the opposite endline.
Rinse and repeat.
10 minutes AMRAP

Mosey to building in the middle

People’s Chair x 45 sec
T-Merkins x 10 OYO
People’s Chair x 45 sec
T-Merkins x 10 OYO

Mosey to Heartbreak Ridge

Run to top of hill, choose between 3 exercises at the top: Merkins, Burpees, or Burpees w/out jump, and Run down the hill. Rinse and repeat, starting with 1 rep at top, adding 1 rep each time, up to 5.

Mosey to baseball field for 6 Minutes of Mary:

Flutter Kicks x 15 IC
Freddie Mercury x 15 IC
LBC x 15 IC
Plank Jacks x 15 IC
Supermans x 10, x20
Mountain Climbers x 15 IC
Clock Planks x 60 seconds

Run around both baseball fields and finish in the parking lot for COT

BOM led by Chernobyl


Very impressive 1st Q for Chernobyl. The pax had been buzzing for days about the QIC’s affinity for sprinting and he did not disappoint. Great work!

Be in prayer for Will White (Tumbler) and his M as they are expecting a baby. There have been some complications, but both mom and baby are fine. The doctors want her to make it to 34 weeks before inducing labor.

Continue to remember Rx’s 2.0, Derrick, as he continues to recover from major surgery.

Please pray for the Gerlach family. 32 year old husband and father that collapsed playing ultimate frisbee and died. Please lift up this family.

Continue to pray for Dish and his M as she continues to recuperate.


The Pre-Holiday Fuel Challenge begins on Monday, October 14. Information will continue to be posted on the website. It sounds like a lot of F3 Columbia is in on this challenge. What’s keeping you from joining us?

Strut 3rd F takes place on Fridays at noon at Lizard’s Thicket on St Andrews Rd in Irmo. We are reading through and discussing the Book of James together. All are welcome.

Regional Convergence October 26th at Finlay Park. Make plans to be there.



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