On 08/03/13, Sway brought the gift of F3 to the men of Irmo, SC –
“40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut. Sway took the pax on a jaunt around the park that featured a taste of what’s to come, including burpees on the #GrassyKnoll and sprints up #HeartbreakRidge.”
The big day had finally arrived, the 5th anniversary of the Strut, the muthership of F3 Lake Murray and the 4th anniversary of F3 Lake Murray. God must have been looking out for the men of F3 because after a stormy, rain filled Friday afternoon, the pax were met with a balmy and humid 70 something degree AO with NO RAIN. 4 faithful pax put together a Q that not only kept the pax moving, but also fairly clean, as the dreaded wet and muddy fields were avoided. At the end of the workout, many quest pax were left with the feeling that Strut is actually a run group as a result of the numerous running exercises. But hey, Strut is fielding a P200 team, so we gotta train.
46 men then Circled up in the parking for a little warm-up not knowing what to expect next.
Enos – Flutter Kicks & Windmills X 20 IC
FOB – Slow Squats & Little Baby Arm Circles X 20 IC
Loose Screw -Through the Tunnel & Hill Billies X 20 IC
Smokey – Imperial Walkers & Side Straddle Hops X 20 IC
Count off by 4
Group 1 mosey to Streeper Hill with Enos
BLIMPS on Streeper Hill:
B – 10 Burpees, run to the top of Streeper Hill then complete 10 Big Boy Sit-ups
L – 10 Lunges each leg, run to the top of Streeper Hill then complete 10 Little Arm Circles in each direction
I – 10 (4 count) Imperial Walkers, run to the top of Streeper Hill then complete 10 (4 count) Imperial Squats
M – 10 Merkins, run to the top of Streeper Hill then complete 10 Monkey Humpers
P – 10 (4 count) Plank Jacks, run to the top of Streeper Hill then complete 10 (4 count) Parker Peters
S – 10 Squats, run to the top of Streeper Hill then complete 10 (4 count) Side Straddle Hops
Group 2 mosey to the Rockpile with FOB
Stacked Deck:
Pax select a rock from the rockpile* and retreat to nearby open space forming a circle with the Q in the center. Each places the rock on the ground and assumes plank (rest) position. The Q has a 6-sided die and rolls with the result dictating the exercise:
- Overhead Presses
- Curls
- Bench/Chest Presses
- Rows
- Merkins
- Rotate one rock left and reroll.
After Q has rolled, he draws a card which dictates the number of reps. Number cards are the number, ace cards are as follows:
Jack – 11
Queen – 12
King – 13
Ace – 15
(As an alternative in case it is raining too hard to use playing cards – all exercises can be done in sets of ten)
After the Q has led the first exercise, he bear crawls to the outer circle and the pax take it in turn clockwise around the circle to bear crawl to the center and repeat the process. Can be done for number of cycles around the circle or just for time.
*First group of pax can leave rocks for next group, last group returns to rockpile.
Group 3 mosey to the concession stand with Loose Screw
Overhand Rows X 10 OYO
Plank walk the long side of the planters
2 laps around the building
Plank walk the long side of the planters
2 laps around the building
Dips X 20 OYO
2 laps around the building
R&R until end of time
Group 4 mosey to upper picnic shelter with Smokey
5 pax per table
4 pax on the corners and 1 on top
(RNR until all pax complete each exercise)
-15 merkins each pax
-15 big boy sit-ups each pax
-10 merkins each pax
-10 big boy sit-ups each pax
-5 merkins each pax
-5 big boy sit-ups each pax
-20 dips each pax, if time
-15 step-ups each leg, if time
10 or so minutes per station, with an air horn to notify when it was time to change. The Q’s somehow forgot to decide on a rotation, so at the end 2 groups ended up at the concession stand. Remember, WE ARE NOT PROFESSIONALS.
Groups 1 and 4 did a Lumbee run from the concession stand back to the parking lot. Once all pax were safely back at the parking lot, circle up for a little Mary led by one pax from each AO.
It was good to see many old faces and a few new ones. There were several Redwood’s present, as well as many who started soon after the original launch date. We as an AO hope everyone enjoyed themselves and will return soon, when there is not a convergence. Hopefully the pax expecting handball were not offended it was 60 minutes of solid boot camp.
Prayer request for Aim High and Fiji’s Ms and I’m sure many unspoken prayers.
Nantan himself, Bro Si, ended the workout with a solid message and prayer. Reach out to a pax you haven’t seen in a while and get them back in the gloom, they need it, and we need them. 46 was a good number as summer winds down, but we could’ve had more. Time to start the EH machine and maybe even wake a few up who “slept through their alarm”.