• When: 10/21/14
  • QIC: Pebbles
  • The PAX: Fiji, The Rock, Loose Screw, Convoy, Dufresne, LaMont, Sand Dollar, Brother Si, Pebbles


Burnout on the Football Field

8 PAX showed up to work at Strut on Tuesday plus another who spent the time out on the streets in marathon prep.

The THANG

Jog to Facility for COP

20 SSH IC
20 IW IC
20 Half-Speed Mountain Climbers IC
20 Squat IC
20 Flutter Kick IC
20 TTT IC
10 Merkins IC

Jog to football field

Pyramid of Pain
Line up on the goal line.
Sprint to the far 10 yard line – 10 Merkins OYO – Plank
Sprint to the opposite 10 yard line – 10 Merkins OYO – Plank
Sprint to the far 20 yard line – 20 Merkins OYO – Plank
Sprint to the opposite 20 yard line – 20 Merkins OYO – Plank
Sprint to the far 30 yard line – 30 Merkins OYO – Plank
Sprint to the opposite 30 yard line – 30 Merkins OYO – Plank
././././././././././.
At this point in the workout, a number of arms fell off and needed reattaching
././././././././././.
Sprint to the far 40 yard line – 40 Squats OYO – Plank
Sprint to the opposite 40 yard line – 40 Squats OYO – Plank
Sprint to the 50 yard line – 50 Squats OYO – Plank
Sprint to the 40 yard line – 40 Flutter Kicks (2 count) OYO – Hold six inches
Sprint to the opposite 40 yard line – 40 Flutter Kicks (2 count) OYO – Hold six inches
Sprint to the far 30 yard line – 30 Flutter Kicks (2 count) OYO – Hold six inches
Sprint to the opposite 30 yard line – 30 Flutter Kicks (2 count) OYO – Hold six inches
Sprint to the far 20 yard line – 20 Merkins OYO – Plank
Sprint to the opposite 20 yard line – 20 Merkins OYO – Plank
Sprint to the far 10 yard line – 10 Merkins OYO – Plank
Sprint to the opposite goal line and hold low plank.

All out 100 yard sprint

Mosey/recovery jog to the facility

10 Box jumps / 10 count rest / 10 box jumps
10 Monkey rows / 10 count rest / 10 monkey rows
R&R

Jog to grassy island near parking lot for Mary

20 LBC IC
20 Russian Twist IC
Dolly/Rosa Combo – feet do not touch ground between the following exercises
10 Hello Dolly IC
10 Rosalita IC
5 Hello Dolly IC
5 Rosalita IC
Hold Six Inches additional 20 seconds – then down.
20 Half-speed Dying Cock-roach IC

Back to the Flag

Prayer Requests

Pajanimal continues to suffer from back issues. Please be in prayer for his recovery.
Jeremy, Fiji’s son, is suffering a relapse of with Graves’ Eye Disease
Stones, kidney stone will be blasted this coming Tuesday.

Announcements

NEW SATURDAY STRUT TIME: 0630, Enos returns with the Q this week.
October 25, 2014: YMCA Pumpkin Run / KrispyKreme Donut Race
NEW FALL FUEL CHALLENGE: Pre-blast to come later today
November 8, 2014: Governor’s Cup & Savannah Rock n Roll Marathon
November 21, 2014: Columbia/LakeMurray Custom GORUCK Challenge
March 20-21, 2015: Palmetto 200 Relay (Sign-ups are open. Contact Mungo.)

Personal Note
I really appreciated all of the support during the passing of my Granny. You never know the encouragement of just having people around who care enough to say something — or sometimes say nothing, but just be there. I appreciate you guys.

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