On August 3, 2013, Sway convinced a group of Men in the Irmo/St Andrews area to rise early in the morning while most people are still sleeping and fight off the fart sack to post at a men’s only bootcamp. What started out as simple “workout” at Seven Oaks Park under the leadership of Sway, Alter Boy, and Naplam eventually became Strut. The AO starfished into Lake Murray and spawning off Lexington. Today we celebrated not only the Lake Murray Regional Convergence, but the 4th anniversary of Strut.
52 pax joined many old faces in the fun and some pax who had never visited Strut posted for the first time. Hopefully the workout challenged all pax and pushed some beyond limits they knew they had.
At 6:15 sharp! Instructions were given to circle up. After a brief welcoms by Strut AO Q LockBox, he turned it over to one of the original redwoods and former Nantan Napalm for warm ups on the cheese grater parking lot.
After a brief warm-up by Napalm aka “recovernextthenextexerciseis” the pax counted off by 5 and then followed the Q for each number.
Station 1: Chin up bars
8 Chin ups
8 Pull ups
20 seconds hold 90 degrees on the bar
Squats & lunges while waiting
RINSE AND REPEAT TILL TIME COMPLETE!
Station 2: Zig Zag Hill
15 Box Jumps OYO (on planter box at bottom)
Run to the top of the hill via handicap ramp
15 Merkins OYO at the top of the ramp
Run to the bottom of the hill and continue to decrease by one until complete!
Station 3: Hot Dog Stand
25 Decline Merkins
1 lap around the HD stand
1 Minute of high planks
1 lap around the HD stand
25 Peter Parkers
1 lap around the HD stand
RINSE AND REPEAT TILL TIME COMPLETE!
Station 4: TRX Bands set-up on the tall fence of the baseball field (backside of where we usually workout at the hot dog stand)!
20 Merkins
20 Lat Rows
20 Tricep Extensions
20 Bicep Curls
RINSE AND REPEAT TILL TIME COMPLETE!
Station 5: Football Field
Bearcrawl sideline to sideline
crabwalk back across field
Line up on baseline and run to 25 yard line (first bleachers)
15 Big Boy Sit-ups on 25 yard line
Run to 50 yard line (press box)
15 merkins on 50 yard line
Run to 75 yard line (second bleachers)
15 LBCs on 75 yard line
Run to Endzone
Rinse and Repeat to the other side of the field if time allows
Station 6: The Streaper:
20 Squats at the bottom
Run to top
10 Burpees
Run to bottom
15 Squats
Run to top
15 Burpees
Run to bottom
10 Squats
Run to top
20 Burpees
Run to Bottom
RINSE AND REPEAT TILL TIME COMPLETE!
Can’t wait for the next year!