• When: 11/04/2014
  • QIC: Socrates
  • The PAX: Enos, Loose Screw, The Rock, Convoy, Sand Dollar, Fiji, and Socrates

The Beast Returns to Strut

36 degrees, 87% humidity, an hour darker than last Tuesday

7 unsuspecting Pax post round the shovel flag looking to be better and do better. The gloom is dark and cold, the fartsack is warm and soft, but we rise and enter the gloom, depending on each other for support.  Now we are here, so lets make the best of it, shall we?

The beast is calling us today, but 1st a little fun with the devil himself:

One lap around perimeter of lower baseball fields and through the woods to the secret grassy area for COP:

  •  25 SSHs (IC)
  • 25 Squats (IC)
  • 25 Walkers for Walker  (IC)
  • 25 Windmills (IC)


  • 25 Smurfjacks (IC)


  • 25 LBCs (IC)


  • 25 Flutter Kicks (IC)


  • 25 Mountain Climbers (IC)


  • 20 Plank Jacks (IC)
  • 20 Dirty Dogs – each side (IC)


Mosey to the baseball field.

Time for the Beast:

  • Starting at home plate, do reps
  • Sprint to right field, do reps
  • Sprint to 3rd base, do reps
  • Sprint to 1st base via pitcher mound, do reps
  • Sprint to left field, do reps
  • Sprint home do reps

Three trips around, do 6 reps of each exercise:  explosive squats, merkins, fairy jacks.

Sprint from home plate to center field wall to slay the beast.

Note the diagram of the beast portion of today’s fun:


Mosey to concession stand.

She’s back! Whole Lotta Rosie


  • 30 Mountain Climbers
  • 42 LBCs
  • 30 MC
  • 39 Right Side Double Tap Twist Crunch
  • 30 MC
  • 56 Flutters

Rinse and Repeat

  • 30 Mountain Climbers
  • 42 LBCs
  • 30 MC
  • 39 Left Side Double Tap Twist Crunch
  • 30 MC
  • 56 Flutters

Mosey to Brick House and grab 2 small bricks.

  • 25 curls for Jeff Gordan (IC)


  • 25 shoulder presses (IC)
  • 10 lateral raises (IC)


  • 10 front shoulder raises (IC)
  • 10 tricep extensions (IC)

Moleskin:  The Strut Brigade turned in another great effort this morning. A great way to start the day with this group in the gloom. I still believe Strut is one of the best AOs with great workouts and tons of fun with a great group.  I sometimes feel sad for the fellas that have yet to experience the Red Pill.

Announcements and Prayer Requests:

  • Continue to pray for Walker and his family, Walker is home in Lexington, so lets continue to pray for his recovery. See the CaringBridge website for info: http://www.caringbridge.org/visit/walkerphillips/journal
  • Continue to pray for Stones.
  • Signup to Q, many, many openings throughout F3 Lake Murray Region, then rinse and repeat.
  • 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. Another good place to look for updates/info is in the announcements of the posted Back Blasts.
  • Go Ruck (aka “The Back Pack Thingee”) is in  November. Watch the aforementioned Twitter for Go Ruck workouts.  Go Ruck Yourself!
  • Have you checked Twitter and the website for updates yet?!


Devotional:  You don’t have to hide from Jesus. John 20:19.


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