• When: 2017-07-20
  • QIC: Enos
  • The PAX: Major Pain, Aim High (R), Stones (R), #2 (RR), Lock Box, Durfense (R), Fiji (RR), Creole, Enos


Strut Brigade Get’s Better

Conditions: 72° with 93% humidity – just shy of rain

9 pax fought off sheets to get out of the fart sack and post together with their fellow F3 brothers in the gloom.  In attendance for today’s beatdown at the hollowed grounds of the Strut Brigade were 3 RESPECT pax, one of whom ran a little 10 miles before the workout – (only Dufrense) & 2 RESPECT RESPECT pax, the remaining pax were youngsters in their 20’s, 30’s, & 40’s.  At the Strut Brigade, age is only a number.  A missing pax had tweeted out the previous evening that there would probably be a good amount of running since YHC was on Q, guess that’s why he decided to fartsack.

The Thang:

Disclaimer, BOM & opening prayer

Mosey to the parking of the gym building of SOP for COP – the pax always enjoy dodging the 2 cars that that just have to park in “their” parking spaces even though ALL of the rest are open.

Merkins X 10 IC

TTT X 20 IC

IW X 20 IC

OHAC X 20 IC

Merkins X 10 IC

Windmill X 20 IC

Crunches X 20 IC

Arm Circles X 20 IC

Merkins X 20 IC

SSH X 20 IC

Hello Dolly X 20 IC

Mountain Climbers X 20 IC

Burpees X 5 OYO

 

Mosey to the pull-up bars aka Fiji’s special place

Pull-ups X 10 OYO

Iron Cross X 20 OYO

Lap around the baseball field

R&R X 3

Mumble chatter was high thanks to Fiji & Creole……

Mosey to the concession stand, via the path leading to the back of the park and past the football field.  No it wasn’t the most direct route, but we had to get in a little running and not let the pax down.

Step-ups X 15/leg OYO

Rows X 20 OYO

Dips X 30 OYO

2 laps around the concession stand

R&R X 3, reducing by 5 each time – no Creole, we did not reduce the laps around the concession stand by 5 each time, yes that question was asked.

Mosey back to the SF for BOM

Announcements

07/29/17 – F3 Lake Murray golf outing 0930 at Timberlake see back blast http://f3nation.com/2017/07/08/f3-lake-murray-region-golf-tournament/?utm_source=F3LM+Pax&utm_campaign=1c66df115a-EMAIL_CAMPAIGN_2017_07_21&utm_medium=email&utm_term=0_e85c32d656-1c66df115a-257498397

You want an AWESOME Tracer 360 vest, but don’t want to shell out $50 or dollars, here’s your chance to pick one up and support Cheech’s family – a raffle!

Noxgear Raffle For Cheech

08/05/17 – Convergence at Strut for F3 Lake Murray 4 year anniversary, let’s have a big crowd.  EH those you haven’t seen in a while.

Looking for alternates for BRR 09/07 – 09/09, contact YHC if interested.  It’ll be fun they say.  Training is ongoing, contact YHC, Sparky, or Neck Brace for additional information.

Run Groups:

Monday 0530 Little Ceaser’s on St Andrews Rd

Wednesday 0530 America’s Best/Starbucks on Harbison

Wednesday 0530 Ballentine Elementary School

Friday 0530 behind Dunkin Donuts on Lake Murray Blvd

Sunday 0615 CATE School and Little Mountain Park & Ride

Prayer Request:

Lamont in training in Ft Leonard Wood, MO

Hoser in Montana fighting wild fires, they have already lost a couple of firefighters.

Liberty – injured finger that required surgery