The Pax assembled for the 5am workout at approximately 5:01am. The conditons were fabulously gloomy, 45degrees and a light mist. The pax were equally as interested in a workout as they were hitting up the local waffle house for a hot coffee and delicious buttery peacan waffles soaked in syrup. YHC was having none of …
2020 has been a year to forget in many ways. In other ways, it has been a year for remembrance. Highlights of 2020…I got a new pair of shoes, new socks, and a rockin’ Shawshank hoodie. Lowlights of 2020…masks and, as I found out last night, World of Beer in the Vista is closed. Well, …
3 non DR pax posted under a full moon at Turning Point this morning. The moon was so bright, Canseco wouldn’t have needed his headlamp. Anyway, as YHC put together a variety of options for today’s workout, here is what went down: Conditions: 38 with some wind (Felt like 35). The Thang: Disclaimer/Prayer Mozey arond …
F3 12/29/2020 BEECHHOUSE Taurasi “Q” Temperature was 37, low humidity, slight breeze and close to a full moon, just enough to light the Beechwood football stadium gloom for a 2020 good riddance beatdown. Shovel Flag- Check… 5 Pax?! I guess the fart sack got the best of some of us. 5 of us sharpened some …
Taurasi Good riddance to 2020 Arm and Leg Day… Lots of 20 reps…Read More »
6 pax beat the fartsack to join YHC at Hammer this morning. Conditions: 36 and clear Warm Up: 25 SSH IC Mosey over towards the parking garage. From the edge of Lowes to the fire hydrant, lunges. At the bottom of the parking garage, 25 mercans, 25 squats, 25 russian twists(1,1,2,2,etc) Mosey up two levels, …
YHC indulged a bit on some bad food all week last week and has been trying to work it off ever since. Christmas Eve was met with a Special Ops soldier who visited Shawshank and nearly made YHC toss his cookies, so that helped. Ken Doll basically did the same thing on Saturday. The goal …
Wifey put this workout together for the men of Jumanji – Burn Bootcamp! It was tough but we efforted through it. Praying for a better year for planet Earth in 2021. Conditions: 37 and foggy 1 minute Warning Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU Prayer – safety, injury protection, brotherhood …
Thursday 12-24-2020 0630 Start 0715 Finish Weather Christmas Eve and the pax were not snuggled in their beds – they were ready for a themed workout beatdown. Let the fun begin! Warmup:Warmup lap including:High kneesButt kickersRight & left basketball shuffle12x TTT (I/C)12x SSH (I/C)12x Squat (I/C)12x LBAC Forward (I/C)12x OH Clap (I/C)12x LBAC Reverse (I/C)12x …
(Please check back regularly for updates this week) Who: To all Lexington Pax, Past – Doesn’t matter how long it has been since your last post. The next one is the most important. We miss you and look forward to seeing you return to the gloom Present – We need to you to engage that …
3 Pax posted on a Chilly December Sunday Morning, the last of 2020 for some Ruck and Kettlebell work that promised to be 2020 Theme. Here is what was done: Conditions: 26 Degrees, thankfully no wind The Thang: Disclaimer/Prayer Ruck Route: Left on the access road to Whiteford Way Right onto Saluda Springs Road, down …
7 pax assembled around the #ShovelFlag this morning at Jumanji to make their daily downpainment and burn off some Yuletide calories. While the Q kept The Herd moving around the AO, he sprinkled in a little lesson on the origin of the holiday most of us Americans don’t know anything about — Boxing Day. The …
The title means nothing if you weren’t there. We’ll just have to leave it there. Dunphy took a blood oath not to disclose what was talked about during the hour of work that was put in this AM. T-claps to the men that posted in 21 degree weather. YHC felt it necessary to make it …
To the #HIM of F3 Lake Murray! Merry Christmas! While the final results are still being tallied for 2020’s F3LM150, the campaign for the 2021 edition of the F3LM150 challenge is already well underway. What is 2021’s campaign platform? Could it be education reform, cheaper P200 fees, free burpees for all??? No no, none of …
WEATHER: A very nice 60 degree Christmas Eve. Perfect. As YHC was preparing for the Christmas Q he got a special visitor at his office. This young 20 year old gentlemen is a family friend. He is known as Sailor from the F3 Saluda community. He joined the Army 15 months ago and is definitely …
YHC jumped on the Q sheet about a month ago as CAT was trying to fill up December. I chose Christmas Eve with the intent to make it Christmas related. A plan was put into action and away we went. 2 for RuckLite. Music by Van Halen. Presents made by an Epson Workforce 630. 1 …
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. YHC is a huge Star Wars fan and loves a good trilogy so why not celebrate this Christmas Eve with the third installment of the 12 Days of Christmas workout. Once the proverbial whistle blew at 5:30 AM, the PAX …
10 pax showed up at the old Hammer stomping grounds of Trenholm Park on what would be a perfect morning in the gloom. This was a day to celebrate all Hammer Pax. Many pax have come and gone, some have stuck with the AO through thick and thin. Each and every one of them have …
12/28/13 is actually the date Pledge Brothers Stage Coach, Good Hands, and YHC started our F3 journey. It’s been quite a ride. Thanks to Depot for getting so many current F3 Lexington men started (much more on that in the moleskin). And thanks for having YHC back this AM to celebrate 7-years a little early. …
The mumble chatter was strong with this group. Strong showing which inspired a strong workout. The Pax of Shawshank never disappoint!! In preparing for this Q, YHC looked back at some of the early great Q’s and decided winging it would be best. Weather: A clear 48 degrees Disclaimer/Prayer The Thang:Mosey to the forgotten soccer …
Winging it with a little Holiday Cheer and a whole lot of MotivationRead More »
Here is the backblast for today… 10 PAX’s: Wild Hog (R), Dangle (R), Slum Lord (R), Iron Mary (R), Kenwood (R), Hoist, Bundy, Cramps, Glue, Scrum Warm-up: 1 lap, side straddle hops – 15 ct, through the tunnel – 15 ct, Michael Phelps – 10 ct, Bonnie Blair’s 10 ct Went on …
Environmental Conditions: 44 degrees; 81% humidity, dark, did not feel as cold as temperature indicated 5 members of the StrutBrigade, “by the star-dogged Moon, too quick for groan or sigh,” gather on this morning, looking to get better and shake off the cheer from yesterday. The first step in that process, which is the most difficult, …
Always a good day for a workout with the guys at Ambush. We had nearly 100% for Stridelite (12/13). The workout was fun this morning. Lots of laughs and Jam graced us with yelling German at us as well as actually not modifying. Anyway below is what occurred on this cold winter morn. Conditions: PerfectDisclaimerPrayer …
10 Pax started the morning with a warmup of SSH, imperial walkers, and arm circles (yes both forward and backward) before taking a tour around the parking lot. After returning the workout began will 100 reps each of merkins, LBC, Dips, Squats, and Calf Rases. Another parking lot lap was in order. Once returning PAX …
Results for the 2020 Depot Superlatives (RE: https://www.f3midlands.com/other/2020-depot-superlatives). Best Music Playlist – Arrears From Shakira to J.Lo, Arrears never misses a “beat” when it comes to bringing the beats to Depot. Hardest Workout – Joanna It’s a no-brainer that Joanna won this category. When he leads the #MenOfDepot, there is no muscle in your body …
YHC had a migraine the last time he was supposed to Q at Urban Legend and had to find a sub at the last minute. He had to make up for it today by giving the best Q he could find. Well, this one will just have to do. It was good to see …
38* w/ 10 mph NW wind Disclaimer/ prayer Circle up- each exercise below is 15 IC: SSH, TTT, IW, LBAC F/R Motivators X 5 (We did do these Booster) Mosey around parking lot and back to breeze way toward front door of school. Next we chose an item to advance to a target that was …
Twas a cold and blustery morning in the Smokehouse gloom and as our A #1 Bouknight Jr. had to call in for a substitute, ole Nubby decided step up and go Black Snake hunting. Actually YHC was prepared to do a no running Q as he heard wind of a newly named Pax that might …
Your Q this morning had writers block before this workout, so apologies for the lack of creativity. Weather was about 40 degrees with wet ground from the day before. After welcoming our FNG, we said the disclaimer, prayer, Lord’s prayer and the pledge. From then, we mosied to the back of the school the long …
7 PAX this morning appeared in the Gloom at The Hollow. Very gloomy this morning, but didn’t stop these PAX from getting their scheduled maintenance. Conditions = 38 deg, mistyFNG = zerodisclaimerprayerCOP-SSH x 15 IC-TTT x 15 ICMOSEY TO BLOCK PILE MOSEY BACK TO MIDDLE OF PARKING LOT12 days of Christmas ladderon the first day …
Conditions cold wet Disclaimer No FNGs Prayer / COT Good to see the pax at it early for SL some rucking, some running, some doing some laps and big boy stairs. Warm up Various warm up exercises in prescribed routine by Flea Grab a block and partner up Line up on track 10 block burpees …
5 pax (eventually) gathered today for the first full workout in the reign of Darth Jar Jar. They were sorely disappointed, as his getting kicked out of bed for snoring led to oversleeping and arriving only for the last 15 minutes of fun. I mean, c’mon, what Sith Lord ever does that happen to? Regardless, …
After Nine PAX finished Stride Lite, a total of 12 PAX gathered where a quick disclosure preceded the beginning of the workout. The PAX moseyed to the back of the school and circled up under the covered breezeway for a warm up with 90’s Hip Hop playing on the speaker. -Nice and slow TTTx15 -Imperial …
2 years ago, Doc Luvin’ and I were talking in my driveway. He said “whatcha doing tomorrow morning at 5:30”? My reply, “I don’t know”. He told me to be outside at 5:15 and he would bring the coffee. That is the extent of the EH’ing me for this thing called F3. We showed up …
One thing YHC is guilty of is not appreciating just how much progress is made when working on projects at work, watching his kids do homework and how much they have learned, and even during BC with a challenging workout. Today, we took a second or two to look back down the hill we …
Taking a look to see how far we have gotten at Beech HouseRead More »
Conditions: Cold & Windy 39 Degrees, but dry The Thang: It’s always a challenge to Q the men of The Hollow. YHC wanted to keep the Pax warm with a music driven beat down. And the Pax were ready? (12 Pax) Disclaimer/Prayer/Social Distance Mosey across parking lot to grassy area between the buildings of school …
I will admit it…after hearing a steady rain while in the comfort of the fartsack, the last thing I wanted to do was run in the cold rain. Why did my Q have to fall on a morning when it’s 38 degrees and rainy? But, forces I am thankful for…responsibility, accountability, the focus on acceleration…got …
Weather: mid 30s, dry, not too breezy As yhc arrived at the AO this morning, I realized I had left my weinke at home. I recalled the basic plan for the workout but the exercises would likely change as a result. At 5 am disclaimer was given, a prayer said and the group moseyed to …
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Standing in the glow of a Christmas Tree in the Lowe’s Foods parking lot was YHC, who was happy to answer the AOQ’s call last night for a substitute Q at #Hammer. Once the proverbial whistle blew at 5:30 AM, …
Weather Conditions: 37° This Back Blast is brought to you with limited advertisement and commercial interruption by Shawshank, your premiere boot camp location in all of Lexington with ample sprinklers, soggy fields, and a questionable sandbox. Under new management (Soaker) so be sure to come visit us soon! 7 Pax all arrived early this morning, …
Tis the Season for Jesus’ birth. We celebrate that and give it the utmost respect. At F3 Camden, we like to celebrate a few other things for the season as well. I tried to combine all of those into one workout: 12 Days of Christmas, Church Tour, and a good ladder routine just for fun! …
Conditions: Not too terribly cold, there was a strong wind at the top of SnakePit. Some of the Spur PAX even came to join. All-in-all a good day to turn 25! Disclaimer Opening Prayer Mosey to the brick pile and grab two bricks SSH X10 IC TTT X10 IC WM X10 IC Michael Phelps X10 IC …
Handoff! Well, today was the (slightly delayed) day we have been looking forw……I mean dreading, when TomTom passes on the mantle of AOQ for Columbia’s darkest and original one-hour weekly AO. Obviously this has been a struggle of year with many changes, but via TomTom’s leadership we have continued to invigorate and serve our community …
Conditions: 33 and Crisp Intro: YHC and his two minions had the privilege of leading 18 Pax on this cold December morning. YHC procurred help the night before while having probably one too many cold Bourbon drinks and thus knew that he could count on his faithful team to probably be doing the same. Cornwallis …
It was a beautiful morning to lead the men of Surge today. Clear, crisp, mid 30’s and wearing gym shorts, just a couple of miles from the house, and hanging out with some great dudes. These men are tight knit, but always make you feel welcome as a guest Q. Great fellowship and brotherhood is …
It had been some time since YHC had the pleasure of taking a Q at BeechHouse. Still being in the Christmas Spirit after the 12 Days of Surgemas beatdown last week courtesy of Surge’s own Dominion, YHC wanted to spread a little Holiday Cheer to the Pax of BeechHouse with a modified version of Dominion’s …
YHC hasn’t Q’d at Bounty in a while and has not been doing much in terms of speed workouts lately, so today was fairly tough. The Bounty men put in some good work and kept the pace at a high speed. They seemed to enjoy the return of some stair work, which is always a …
Turning Point Boot Camp 12/10 Weather: 43 degrees and slight breezy. YHC was expecting an FNG who has been work in progress for several years, but this morning was different as the FNG promised he would be there….. but never showed. 5 AM start time is a tough pill to swallow when you’re not used …
We were due for another round of Gut Punch Saturday so we made it happen. 7 PAX showed in the chilly morning to get things done. Argyle was the loner Ruck-lighter. Cinco made his first Saturday workout. Although he couldn’t remember his name at first, Bundy made his second workout. YHC and Bundy opted for …
x 12 Hammerheads came out to shuffle around the ponderosa this fine day (note, despite 6 years of friendship, I never knew how Pondo got his name. Turns out it is from the Presbyterian College version of the Walk of Shame. Wow!). It’s Friday, so that means a flat-ish fast-ish 5K followed by #TBCIF3N. Conditions: …
Conditions: Low 30’s 13 PAX put in some work at Hammer. We covered about 1.5 miles with various work along the way. The Thang Disclaimer Warm-up > 15 X through the tunnel IC, 15 X raise the roof, 15 X SSH IC Mosey to end of Gamewell > Merkin Pyramid, OYO 20 at the top, …
Today, we did a modification of “The 12 Days of Christmas” song at Surge. This is the third time we have done this and has become somewhat of a tradition. Disclaimer, No FNGs, Prayer Mosey to the side of the cafeteria.SSH x 12TTT x 12OH Clap x 12 Grab blocks, and line up on the …
Today was YHC’s last day as AOQ of The Hollow. Like I said in the COT, being the AOQ was a little bit of work and a whole lot of fun. This stems from the fact that the PAX that post there are really great guys who get after it, day in and day out, …
It was a beautiful, clear morning at Shawshank. Constellations were bountiful, the air was crisp, and the fellowship was off the charts. Some of the finest men around showed up, pushed each other to get better, and provided some support for a 5 year old boy who is putting up the good fight. 4 pax …
Conditions warmer than usual 37 degrees on the fields of Depot 13 pax showed up for YHC’s “Respect Q”. Ol’ Stagey hadn’t led in a while and had a little “pre-game jitters” before the start. (Notice 3rd party reference there. Cool kids do that…or is it DBs?) Anyway, YHC was just happy no #TummyTroubles came …
“The Thang”: A major win was achieved by 11 PAX (a few good men) to combat the laziness that silently invades the hearts of men every winter (temp around 30). Darla led the PAX to victory against this foe with a steady progression of getting the men warmed up, a routine workout, 6 MoM, and …
(posted by Kenwood on behalf of Wild Hog) Here is what transpired; Weather – 33 Degrees & Cold!! Disclaimer & Prayer The Thang My Slaughter Starter – 25 Merkins OYO then Mosey around Parking Lot and Circle Up Circle Up (in cadence) Side Straddle Hop x 15 Imperial Walkers x 15 Thru the Tunnel x …
One thing you can count on is mumble chatter at Shawshank. YHC is guilty of it too, so it stands to reason that when the PAX get the chance, they are going to let him have it. YHC wouldn’t have it any other way. Thanks for the accountability and brotherhood, men! Here’s how it went …
After a two week hiatus from Surge, YHC was pleased to be back among some friendly and familiar faces and what a better way to celebrate a birthday and bid farewell to 40. Conditions: Low 30’s, Clear and COLD! Intro; Disclaimer; NO FNG’s Opening Prayer Mosey to the front of the school Warmup: SSH IC x …
Conditions: A bit soggy, but was still a great conditions for a Thanksgiving Beatdown! Disclaimer Opening Prayer Mosey to the Warm-Up Area Hillbillies X10 IC ABCs Plank Jacks X10 IC Punch-Up Merkins X10 IC Y-Raises w/block. (Take block curl then overhead press to the left and another overhead press to the right) Thrusters X10 IC …
After a brief discussion, this AM’s QIC decided to hit the track in a little bit of rain rather than settle for the dryness of the breezeway. The decision paid off as the rain left us shortly after we started. Taking the Red Pill is always the right decision. Conditions: 46 degrees, wet The Thang: …
The morning started off like most mornings…alarm, personal time, get dressed…then something strange happened. An encounter with Argyle and it went something like this. Argyle: I’ll be less grumpy if we stay dry today. Well, the challenge was met. We stayed dry at Shawshank after a night of rain. Argyle was pleasant throughout the festivities. …
Desert like dryness in a soaked Shawshank settingRead More »
9 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was enjoying the warm temperatures this morning. This morning included a who’s who of #TheCastle PAX including the Respect Posse. Once the clock struck 5:30 sharp, the PAX got better on …
Weather: 30 degrees The Thang: Intro, disclaimer, prayer Mosey to top of Cemetery Hill for COP SSH x 10 ICTTT x 10 ICWindmill x 10 IC Run down to first light, Squats x 10, run back up, Calf Raises x 15Run down to first light, Squats x 10, Lunge x 5/leg, run back up, Calf Raises …
YHC gave the guys a little heads up on the AO DM about what to expect this morning. On paper it was a little frightening and the PAX reacted as such. Even so, 11 grown men took the DRP and showed up in the chilly gloom to get better. YHC thinks we accomplished the …
8 PAX braved the cold for some frosty fun at Turning Point. Good to have Tater in the gloom this morning. T-claps to Simon Says for his getting after it lately. Weather- 28ish with beautiful frost everywhere The THANG- disclaimer, prayer Mosey to back parking lot for COP- Motivators x 8, Squats x 10, Imperial …
11 of Surge’s finest welcomed me in the Gloom. This AO is always ready to work and this morning was no exception. 5 for SLConditions: 34 degIntroFNG = 0DisclaimerPrayerMosey to front parking lot of school for COP-SSH x 10 IC-TTT x 10 IC-IW x 10 ICOnce everyone was socially distanced we performed the first set …
Campaign Qs didn’t make their way out of Lex1 so YHC made the trip Lex 3 on Tuesday and Lex 2 today. Always good to spend some time with The Herd. It’s a truly special group. Truly. Music was 90s themed with some Beastie Boys, The Who, and Johnny Cash thrown in. Columbo managed to …
The one where Columbo serenaded Tuff Guy the whole timeRead More »
Lego has been the AOQ of Shawshank for the past year. During this time, we battled through virtual workouts, bought swag in multiple colors, and had a solid COP in February. All in all, a great year. Seriously, Lego is a dude with a solid heart who helped me talk through a couple issues when …
A little late here with the backblast. But better late than never. YHC knew we may have some rain at Bounty on Monday, so we had an alternate plan we put into place. BOM, Not a Pro, No FNGs 800m warm up on track Light Stretching (Frankensteins, Butt Kicks, High Knees) 700 m run – …
F3 is a leadership organization that also happens to do physical workouts. The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership. Weather: 32 degrees, Arena winter breeze apparently took the day off! The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance …
The Pax of Shawshank came together for a cold & windy gloom. When YHC arrived to scout the WO, He was so encouraged to find 5 Pax already assembled for The Rock. If you want leadership, accountability, encouragement, friendship… YOU will find it a Shawshank! Merlot Mile Merry-Go-Round. Here’s what we did: Conditions: 34 degrees with …
Good crowd this AM for 28 degrees run. Not sure if it was the idea of the beating Wander or just the need for #acceleration. Jam, Brita, and Lumbergh took an extra red pill and ran XL miles. The route boasted a hilly start, running up Church St then Pond View but flattened out after …
Conditions 34F and windy No FNGs Disclaimer COT/prayer The thang, Emmy signed up to Q, well not really, I think Brainiac just signed him up. Anyway, Emmy gave the 1 minute warning got us going. Emmy decided to search for a wind block near the building but that didn’t seem to work very well. Warm …
Weather: 35 degrees and windy The Thang: Intro, disclaimer, prayer Mosey around to parking lot for COP SSH x 10 ICLBAC x 10 IC f/rOH Claps x 10 IC Mosey over to Boneyard Block Pile, grab a block and go back to parking lot. Line up thisaway, facing thataway Curls x 10/OH Triceps Ext x 10/mosey …
Conditions: 35 degrees and clear, light breeze. Disclaimer Tha Thang: 7 faithful gathered for Legion/Woodshed at Hampton Memorial Park for a substitute Q by YHC, as TomTom suffered the indignity of a COVID exposure (so far negative, so good!). Little was promised, so hopefully I overdelivered. Grab bricks and Mosey to the street for COP: …
The 1st really cold morning this season didn’t deter 12 pax from posting at Smokehouse this AM. Seemed to be a lot of headlocking the evening before. Nice job, Men. Glad to be among the men of Smokehouse. Always a good time. Conditions: 36 degrees, breezy The Thang: Disclaimer, BOM Warm up mosey around track …
Yet another year passes and much has changed. New Nantan, New AOQ’s, New Pax some have fallen away some have gotten better. Blessed to have this for yet another year and the Fellowship that goes along with it. Strut 36 degrees, Real Feel 31 degrees, Humidity 70%, Wind Gusts 19 MPH Strut Elevation 358’.. …
(posted by Kenwood on behalf of Cinco) 4 Corners Circle Up Pray 1 lap around parking lot for warm up Side straddle hop 10 ct Imperial Walker 10 CT Through the tunnel 10 CT Run to Track 1st Lap – Merkins x 20 each corner 2nd Lap – squats x 20 each corner 3rd lap …
The year 2020 has come to a close! For many of us, this is a relief and happy to ring in a new year. But we have one last need for all #MenOfDepot and that is to cast your vote on the 2020 Depot Superlatives. This is very simple: Click the link: bit.ly/superdepot2020 Fill out …