The REAL FOOTBALL season is here & the field was a great place for a downpainment!

17 Strut pax arrived in the gloom of Seven Oaks Park, many having to wait for the 5:15 a.m. train to pass and being thankful it was early, but all wondering what YHC had in store.

Conditions
73 degrees with 94% humidity, just another day in the gloom at Strut

The Thang

Run to football field

COP
SSH – 25 IC
Windmill – 25 IC
Through the Tunnel – 25 IC
LBC – 25 IC
Imperial Walker – 25 IC
Merkins – 15 IC

Line up on the goal line

Sprint to 25 yd line – merkins 20 oyo
Sprint to 50 yard line – flutter kicks 20 oyo
Sprint to 25 yard line – squats 20 oyo
Sprint to the goal line – burpees 10 oyo
Repeat in opposite direction

Line up again on goal line

Sprint to the 50 yard line – big boy sit ups 20 oyo
Sprint to the goal line – jump squats  20 oyo
Repeat in opposite direction

Mosey to center pavilion

Decline merkins – 15
Wide arm rail full body rows– 15
Close arm rail full body rows – 15
Step ups – 20 each leg
Incline merkins – 15
R&R, 2nd time through 10/exercise & 10 step-ups per leg

Mosey to bricks for COP

Full Curls 20 IC
Lower half 15 IC
Upper half 15 IC
Shoulder Curls (arms out, curling in towards the head) 15 IC
Tricep Extensions 15 IC
Bent over Rows 15 IC
Shoulder Press 20 IC
Imperial Walkers 20 IC

Moleskin

Great work by the pax, YHC led a fast paced pain filled workout.  Mumble chatter was good, of course Alter Boy & Brother Si are always good for that.  Nice to see Nantan Naplam & Alter Boy as they make their rounds through the AO’s of F3 Lake Murray.

Continue to keep the Walker family in your prayers.

There is a waiting list for the 11/21/14 GoRuck, but send your HC to Robber & get on the list, let’s make it the size of the Cottonmouth!

Stomp the Swamp 5K is Saturday, Aug 23rd.  We need as many PAX as possible to support this to show our thanks for getting to use Riverbluff as our AO.  Here is link for registration:https://www.runhard.org/pages/swamp5k.php

New AO at White Knoll High School coming Tuesday, Aug 19th. Preblast:http://f3nation.com/2014/08/09/f3-lake-murray-wastes-no-time-planting-a-new-ao-next-stop-white-knoll-high-school/

There is interest brewing for the Governor’s Cup Half Marathon on 11/08/14 in Columbia.  A training schedule will be posted soon.

Sept 19 Tunnel to Towers 5K at 7:00 p.m., Lexington’s own Medal of Honor recipient Kyle Carpenter will be in attendance.  https://www.eventbrite.com/e/2014-tunnel-to-towers-5k-run-walk-columbia-sc-registration-10764850959

Fall Mud Run is Oct 4. Thanks to all the signed up. Not too late, registration back open: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/

Salsaritas in Lexington on Hwy 378 in the Target Shopping Complex.  2nd F on Fridays at 11:45.  Mention F3 at register anytime at Salsarita’s and 15% of sales goes to benefit Walker.