• When: 09/27/2014
  • QIC: Pothole
  • The PAX: Pebbles, Enos, Sand Dollar


There’s Potholes at the Strut?

3 dedicated and eager men showed up at Strut…no not the Okra Strut…the other strut.  YHC made a guest appearance to share some love (read: pain) to other F3LM brothers.  YHC did not have a watch, so we relied on the inner Bear Gryls of Pebbles to estimate time using his hands and the sun.

The Thang:
COP
Little Arm Circles X 15 each direction IC
Imperial Walkers X 20 IC
Through The Tunnel X 20 IC

Mosey to the upper playground area
10 pull-ups + 10 BBS X 5 reps with your partner
360degree Merkin session:
10 Ranger Merkins, rotate 90deg, 10 Carolina Dry Docks, rotate, 10 Merkins, rotate, 10 Carolina Dry Docks, rotate 5 Ranger Merkins IC
Russian Twists X 15 IC
Flutter Kicks X 20 IC
LBC X 20 IC
Freddie Mercury X 15 IC

Mosey to the hill at the baseball field
Modified Noah’s Arc Loader X OYO
Bear Crawl to the top, 5 burpees, run back down
Crab Walk to the top, 4 burpees, run back down
Frog hop to the top, 3 burpees, run back down
Bear Crawl to the top, 2 burpees, run back down
Crab Walk to the top, 1 burpee, run back down
Run up to the pavilion
25 Dips + 20 Incline Merkins, rinse and repeat dropping 5 from each rep X OYO

Mosey to the playground area at the parking lot
Mary
Russian Twists X 30
LBC X 15 with legs raised, 15 with legs lowered
*junk in the dirt*
Flutters X 20
V-up X 15
*junk in the dirt*
1:30 of boats/canoe

Gave the Q to Sand Dollar for some Q Training:
SSH
Imperial Walkers
Merkins
Flutters

Mosey to the football field in hopes of spotting Pebble’s forgotten headlamp.  No luck so we took it out on the football field by doing a goal to goal sprint.

Mosey back to the shovel flag.

BOM

Moleskin:
Strut is the roots of F3 Lake Murray.  It was a little sad to see such a small turn out at the place that launched F3LM.  The regulars noted that Tues and Thurs are usually a good turn out, but Saturdays are very small.  If you haven’t Q’d yet and are waiting for the opportunity, come to Strut.  Make the rounds.  For a lot of PAX, Saturdays give you a little more time – come out to Strut and post or Q.  Let’s keep Strut the burning flame that it is.

Announcements:
– Volunteer to help with the Mud Run if you aren’t running it.
– Sign up for the Governors Cup 1/2 marathon/8k
– Strut/Depot/Foxhole convergence the Saturday of the Mud Run
– Remember Stones and Pajanimal in your prayers

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