• When: 9/11/14
  • QIC: TDY
  • The PAX: Treadmill, Candystripe, Higgins, Quest, Band Camp, Turasi, TDY

The Magnificent Seven

On a day in history that all Americans remember, TDY took the QIC among 7 pax that posted at Turning Point and gave them a painfest to remember.  The Shovel Flag was lit up in the gloom and the pax took a moment to remember those who sacrificed.  At the end of the post, The Magnificent Seven saddled up and rode home in the gloom better men than when they arrived and proud to be Americans.

Conditions: 68 and humid

Disclaimer and Prayer

The Thang

jog parking lot to basketball court
side twists (21)
knees to elbows (21)
flutter kicks (21)
little baby crunches (21)

** suicides **
sprint length of basketball court to other end
side straddle hop (25)
sprint to other side
merkins (25)
rinse and repeat x 3
plank until all done

jog to brick pile .. 2 bricks each .. assemble on field

** twenty one’s **
set 1
bicep curl start to 90 degree (7)
bicep curl finish to 90 degree (7)
bicep curl full range (7)
… side straddle hop (15)
set 2
lateral delt raises (7)
anterior delt raises (7)                          set 1, 2 and 3 with bricks
posterior delt raises (7)
… side straddle hop (15)
set 3
squats (7)
dead lifts (7)
lunges (7)
30 second rest … rinse and repeat x 3 total

** last hoorah **
base of hill … bear crawl up hill
sprint to steps … run down hill next to steps
bunny hop up steps … run down hill
repeat x 1 then plank until all done

jog to courtyard
mountain climbers (15)

windmill (15)
imperial walkers for 3 minutes

COT & BOM (30 seconds of silence to remember those lost 13 years ago)


-WALKER STRONG t-shirts – taking orders now for 2nd batch.  Order and support Walker, Nail Pop and family.  You can email Andy’s sister and order directly at [email protected] and pay with Pay Pal.  If you do not use Pay Pal, contact Treadmill at raines[email protected] or DM on Twitter.  We are compiling a F3 order to send in and you can give cash or check to him.  $10 each.  All orders and money need to be in by Sept. 14th.

-Remember all those we lost on this day 13 year ago and honor all those who serve!  Be proud and grateful to be an American!

-The Reaper – Fridays at RBHS, 5:30am. Preblast here: http://f3nation.com/2014/08/26/the-reaper-awaits/

-New Sumter AO launches in October. Preblast here: http://f3nation.com/2014/08/31/preblast-f3-sumter-sc-expansion/

-Still time to HC for GoRuck. Good training opportunity here: http://f3nation.com/2014/08/19/hurricane-hike-10k/

-Mud Run on 10/4. Still time to sign up. Email Smokey at [email protected] if you have a 4-man team. Register here: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/

-Salsaritas for Walker every Friday at 11:45-ish at Hwy 378 location. Tell the cashier F3 and 15% goes to Walker.


– Continue prayers for Walker Phillips, our brother Nail Pop and the entire Phillips family #WALKERSTRONG

  • http://www.caringbridge.org/visit/walkerphillips

– Turasi’s co-worker

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