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The Irmo Invasion

Neck Brace and Alter Boy brought a little #Strut with them to the #Brickpile with a tandem guest Q downtown on Saturday. By the end of the day and after a solid, upper-body-burning downPAINment, the 37 present (including 4 FNGs) all knew the Irmo contingent is for real. An additional 19 runners continued their Governor’s Cup training with 10 miles of LSD (Long Slow Distance).

The Thang:

BOM Led by Neck Brace

Warm up jog around school 

COP — Alter Boy (in cadence)
SSH x 30
IW x 15
Windmills x 15
Arm Circles (F&B) x 15
Squats x 15
High Knees x 15
Kick backs x 15
Mountain Climbers x 15
Merkins x 15
CLBC’s x 15
Werkins x 15
Flutterkicks x 20
Diamond Merkins x 10
Iron Cross x 20 (Partner up OYO)
Decline Merkins x 20 (Partner up OYO)

Jog to Brickpile, collect bricks, Mosey to Upper Field 

Line up on sideline — Neck Brace

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

Triceps and Biceps (w/ bricks)
Crazy 8s (in cadence)
Triceps Ext (in cadence)
Crazy 8s (in cadence)
Triceps Ext (in cadence)
Rinse and Repeat x 3

Jump/Downs with Partner to other sideline
Bear crawl back

Mosey to end line

Suicide: 1st Cone – 5 burpees
Suicide: 2nd Cone – 10 merkins
Suicide: 3rd Cone – 15 jump squats
Suicide: 4th Cone – 20 Carolina DrydocksRinse
Rinse and Repeat
Jog to Lower Field Alter Boy

10 Merkins/10 LBC (Countdown to 1/1)

Mosey to Upper Field Neck Brace

Partner up
Run to end line with bricks
Sprint back. Take bricks from partner. Run to end line together.

Rinse and Repeat x 2 (or until 7:55)

Mosey back to brick pile. Return bricks.

Mosey to Parking Lot


BOM Led by Alter Boy


  • Welcome to Brickpile, Neck Brace! And kotters to AlterBoy who has devotedly attended Strut for the past two months. These two (with a handful of others) are largely responsible for the explosive growth we’ve seen in Irmo. T-Claps to you both.
  • The Mud Run is this weekend October 12th. Columbia has six teams and some alternates. Brickpile and Strut will continue as usual. Mud Runners will depart Dreher High School at 06:30 on Saturday to drive to the site.
  • Golf outing on October 10th. We have about 25 signed up so far. Contact Alter Boy or Uno for details.
  • Regional Convergence on October 26th at Finlay Park. EH everyone you know — get them to this event. #StrongBeliefInBigNumbers
  • Blue Shirts will be in this week.

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