• When: 01/17/15
  • QIC: Pebbles
  • The PAX: Slim Jim, Stones, Sand Dollar, Fiji (War Daddy), Alter Boy, Inuit, Convoy, Ginger, Smokey, Enos, Pebbles

The Herd Visits Strut

11 PAX met in the gloom of Strut Saturday morning to converge for what was sure to be a momentous and gaseous occasion. With both AB and YHC in the house, flatulence could never be in short supply as the Herd made its way with Strut Brigade…


Jog to upper parking lot for COP

Squat 20 IC
Lil Arm Circles 20 IC
IW 20 IC
Merkins 10 IC

Jog to playground

Count off in 3s
#1 Pull-ups
#2 Merkins
#3 Sit-ups
60 seconds at each station

Jog to Rock Pile

Curls 20 IC
Upper Half Curl 10 IC
Lower Half Curl 10 IC
Full Curl 20 IC
Shoulder Press 20 IC
Bent Row 30 IC
Shoulder Press 20 IC

Jog to Facility

20 Imperial Step-ups (10 each leg)
20 Bump Squats
20 Declines
Repeat at 10 reps each

50 Calf Raises
People’s Chair
40 Calf Raises
People’s Chair
30 Calf Raises
People’s Chair
20 Calf Raises
People’s Chair
10 Calf Raises
People’s Chair
Calf Stretch

FTL to FB Field

100 yard sprint
50 yard backwards run, turn and sprint remaining 50
20-10s (20 yards forward, 10 yards back)
100 yard skip

Return to facility

15 Monkey rows
5 Monkey rows
10 Monkey rows
5 Monkey rows

Jog to p-lot for Mary

Without dropping your feet…
  Six Inches
  Hello Dolly 8 IC
  Rosalita 8 IC
  Hello Dolly 8 IC
  Flutter Kick 10 IC
  Hold Six Inches
10 second rest
Dying Cock-roach 20 IC
Russian Twist 10 IC
Low Plank




– Special thanks to three from the Herd who made the trip across the river.
– T-Claps to everyone for covering some good ground during the workout, a full 2 miles.
– More T-claps to the three that ran a full 8 miles before the workout.


– FEB 14 – Make My Day 5k: Gauntlet has been thrown down and some PAX will run from Strut to the race at Harbison forest.
– FEB 14 – Polar Plunge: 10 am registration, 12 pm plunge into Lake Murray
– JAN 24 (next Sat) – The Murph, led by Smokey

Prayer Requests:

– The family of Madelynn
– The Benton family (per AB)

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