• When: 
  • QIC: 
  • The PAX: 

Picnic (Table) in the Park

37 of Struts finest (including 6 FNGs!) made Mission feel honored with the opportunity to once again Q at Strut. Great group of guys who are the next great growth engine for the F3 Nation. The

Thang went like this:

Mosey down to the baseball field for the warm up COP

SSH x 25
High Knees x20
Imperial Walker x20
Wide Merkins x7
LBC’s x10
Regular Merkins x7
Flutter Kicks x 20

Mosey down trail to Pain Station #1
Wide Merkins x7
Sit ups x10
Squats x15
Merkins x7

Mosey down the trail to Pain Station #2
Wide Merkins x7
Chaser LBC’s x12
Jungle Boi’s x 15
Diamond Merkins x7

Mosey to the Soccer Fields
Sprint Ladder with Burpees (to Half Field)
Sprint 8 Burpees
Sprint 7 Burpees
Sprint 6 Burpees
Sprint 5 Burpees

Mosey to Rock Pile
Pick a rock (some had to re-pick.. you know who you are)
Curls x15
LBCs x15
Curls x15
Wide Merkins x7
Flutter Kicks x 30

Picnic Shelter
Count off for Table Assignments
Steps Ups 20 Right
Steps Ups 20 Left
Dips x20

Heartbreak Ridge
4 guys to a picnic table
Carry Picnic table down and up Heartbreak Ridge x3
Return Tables and plank until complete.

Mosey down to Baseball field for Six Minutes of Mary
Chaser LBC’s x 20
Flutter Kicks x30
Boat Canoe x3

Mosey Back to Parking lot for COT and Final Prayer by Mission


Great workout once again by Mission. Without a single note, he conducted a Symphony of Pain upon the pax that ensured everyone made a downpainment this AM. The highlight of the workout was without a doubt when we were ordered to carry the picnic tables in groups of 4 up and down Heartbreak Ridge 3 times. The granite stones were once again in fair territory this AM as the Strut pax was introduced to curls for the girls. T-claps to Mission coming out to Irmo to punish several members of his fan club once again!


The F3 golf outing is scheduled for October 10 at Crickentree. The official info will be emailed to all of F3 Nation on Monday. If you would like to participate, please contact Uno or Alter Boy.

The Pumpkin Run is scheduled for October 26. This run is in memory of one of Uno’s friends who passed away after a battle with brain cancer. The proceeds will assist disadvantaged children who can’t afford to participate in YMCA programs and services. http://www.strictlyrunning.com/images/13pumpkin.pdf

Alter Boy has the Q for Tuesday. Pole Climber will have his inaugural Q on Thursday. I feel some bear crawls coming on!

There was some discussion about moving the Tuesday/Thursday workout from 5:45 to 5:30. Be thinking about this guys. We’ll poll the group that posts on Tuesday and Thursday this week before we make a time change.


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