• When: 09/25/2014
  • QIC: Loose Screw and Dufresne
  • The PAX: Slim Jim, Dufresne, Convoy, The Rock, Sand Dollar, FNG Mayo (Justin Pesterfield), Loose Screw, Socrates, and Pebbles

Substitute – Game Day Decision

Weather:  Dark and a nip in the air

9 PAX posted in the Strut gloom for a  workout from the substitution Qs.  Due to  illness, Fiji was unable to join us so Loose Screw and Defrense were called into the game off the bench.

Lets first hear from The Who, old school in Fiji’s honor:

The Thang

Mosey to baseball field for a Dealer’s Choice COP (recalled from YHC’s limited memory so I know something(s) are left off):

  • 20 SSH (IC)
  • 20 LBCs (IC)
  • 20 High Knees (IC)
  • 15 Imperial Walkers (IC)
  • 20 arm Circles – 10 forward 10 backwards (IC)
  • 15 merkins (IC)

Mosey out to the parking lot for a miniature obstacle/torture course.

Hurdle the trash cans, which were laid on their sides, then grab one of the cinderblocks and run back to the point of beginning, drop the block, hurdle again, run back to the block, grab it, and run back to the end, rinse and repeat for a total of 5 round tips.

Mosey to the concession stand:

  • 10 closed handed pull-ups (OYO)
  • 10 wide are pull-ups (OYO)
  • 20 step-ups, each leg (yes EACH leg!) (OYO)
  • mosey to planters and decline plank walk the length of the long wall

Plank till all are done, then rinse and repeat!

Mosey to the football field:

  • Sprint 50 yards, 20 merkins (OYO)
  • Spring 50 yards to goal line, 10 burpees (OYO)
  • 100 yard dash back to original goal line (OYO)

Rinse and repeat

  • Sprint 50 yards, 20 big boy situps (OYO)
  • Spring 50 yards to goal line, 10 iron crosses (OYO)
  • 100 yard dash back to original goal line (OYO)

Rinse and repeat

Plank till all finish

Native American run back to the parking lot.


Heal well, Fiji, you were missed.  Great workout, as always, from the Strut Brigade. Great beatdown by the tag-team Qs, one can always count on lots of running when the #Swagger boys Q! Very nice to see Peebles on the mend and Slim Jim back at his birth AO.

Ball of Man, Name-O-Rama! and Devotional handled by the Q’s.

Name Chain:  Justin Pesterfield – Grew up a Navy brat » movie ‘An Officer and a Gentleman’ with Richard Gere as Navy brat Zack “Mayo” » Mayo. (Please note that YHC had departed the AO as I was due at the salt mine early so I was not involved in this, and specifically disclaim any relation, implied or expressed, to the movie ‘An Officer and a Gentleman’ ….not that there is anything wrong with it!)


  • Signup to Q, many openings throughout F3 Lake Murray Region, then rinse and repeat.
  • Continue to pray for Walker and his family.
  • Continue to pray for Stones.
  • F3 (2nd and 3rd Fs) Lunches are a-plenty. Check Twitter and the website for details.  In fact, there is a whole lot going on, so check the website and Twitter often for updates.
  • See Palmetto Place Auction and Golf Tournament Preblast – http://f3nation.com/2014/09/23/palmetto-place-auction-and-golf-tournament-preblast/
  • The Mud Run coming up in the next two weeks. If you are not running in the Mud Run, then Neckbrace could use your help with the Beverages (setting up/handing out, not drinking). Each Team needs to bring one case of their beverage of choice and drop it off with Neckbrace. Water, Beer, or Gatorade.
  • Palmetto 200 is still available to for sign-ups. Mungo is the Q. he is looking for some #Swagger and/or #Stride boys to fill a team or two, so chop-chop!!
  • Governor’s Cup is still available for sign-ups. Magoo is the Q.
  • Go Ruck (aka The Back Pack Thingee) is coming up in November. Watch Twitter for Go Ruck workouts.
  • Have you checked Twitter and the website for updates yet?!


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