FNG Disclaimer Prayer THE THANG SSH 20 IC Imperial Walker 20 IC Overhead Arm Claps 20 IC TTT 20 IC LBAC 10 Forward 10 Backwards Dunphy 11s Hump Mile – • Burpees Start with 1 and 10 Morning Wood at 1st stop, 2 burpees and 9 Morning Wood at stop 2, 3 burpees and 8 …
Conditions: Cool and Moist NO FNGs Disclaimer Prayer Jailbreakers joined up with Urban Legend for a Dunphy Road to Sparta workout. Pickleball was postponed until work was done. Good work by the pax. Cheers did his paperwork somewhere so watch where you step. THE THANG Mosey to the Top Parking Pad SSH 20 IC TTT …
2/15/22 Shawshank WO Dunphy Squid Games Pax: RunAway, Knozit, KenDoll, Cheers, Coondog, Hash&Rice, Dunphy, and Buzzsaw (Stride Only) Conditions: Warmer 55 dry The THANG! FNGs Disclaimer Prayer COP • Side Straddle Hops X 20 IC •Imperial Walkers X 20 IC TTT X 20 IC •LBA 10 IC forward 10 backwards •Monkey Humpers X …
YHC was so excited for the start of the Midlands Tour at Urban Legend. 25 Pax did the crazy thing of posting at a #BlameDunphy workout. Ranger’s bed head was present when I heard him call out the 1 minute warning. The mumble chatter was going to be strong this morning. YESSSS! It was great …
PAX: Trackhoe, CDV, Drisocket, Flexseal, Mercy Rule, Dunphy Conditions: 50s and MOIST FNGs Disclaimer Prayers SSH 20IC TTT BAC Overhead Claps Happy Hill Billy AMRAP Per Song Round 1 5X Merkins 5X Squats 5X BBSU Round 2 5X Burpees 5X Bonnie Blair 5X hip thrusters ( Good Form by Mercy Rule!) Round 3 5X Werkins …
Conditions: Tad Moist but in low 60s NO FNGs Disclaimer Prayer THE THANG SSH 20 IC TTT 15 IC LBAC 10 Forward 10 Backwards Happy Hill Billy 15 IC Gator Merkins to first two trees Monkey Humpers 10 OYO at tree. Lunge to next set of trees and monkey humpers . Go To Block Pile …
Shawshank 1-21-20 Conditions: Very, Very Cold. 31degrees dry FNG Disclaimer Prayer THE THANG SSH 15 IC Imperial Walker 15 IC TTT 15 IC LBAC 10 Forward 10 Backwards Dunphy Half Burpee Mile – 6 Light Poles – half burpee (1) at light pole, Full Burpee (2) 1st pole 1x half burpee 2nd pole 2x half …
Conditions: 70s and MOIST. 20 Pax did the harder thing by posting and knowing what was to happen at YHC Respect and Anniversary Q. As KenDoll put it, “The most Dunphy Q ever: sand, guns, man touching, and thrusters!” All the basic ingredients for a Dunphy Q were achieved. Some mumble chatter at kitty litter …
RESPECT & F3 5 year Anniversary – Most Dunphy Q Ever!Read More »
Temp: 70s and DRY FNGs Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Buy in: Gator Merkin From mid field to Block Pile Traveling with your BLOCK. 11s at PRACTICE FIELD 10 Overhead Press, 1 Mountain Climber (2ct) Repeat with 1 Less Overhead …
Temp: 70s and MOIST Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Traveling with your BLOCK. 11s at the Basket Ball Court 10 Overhead Press, 1 Mountain Climber (2ct) Repeat with 1 Less Overhead Press and Add 1 to …
Conditions: high 40s and Dry NO FNGs Disclaimer Prayers 3 Pax posted for P200 Friendly WO. YHC was grateful for the 2 faithful Tomahawk MEN that posted in the gloom. Good Work Men! Mumble Chatter was quiet without the Grout Not Impressed posting. I didn’t know the “Van Driver” needed to taper too. Hopefully to …
Conditions: 50s and Dry NO FNGs Disclaimer Prayers 8 pax posted for a NO LEG workout with YHC. YHC had messed up his calf so still wanted to give a solid block work out for the pax of Ambush. Since P200 was around the corner, and folks were tapering this looked like a good time …
4 pax beat the fartsack and freezing cold to post at the Snakepit this morning gloom. Despite seeing the mounds of sand around the AO, YHC help back from using them in the WO. Hard work was done this morning. Hope YHC was able to keep the pax warm. Always enjoy seeing the Snakepit pax. …
7 Pax beat the fartsack and posted for a BLAMEDunphy Q. No leg work but work was done. Tclaps for DirtyBird for the extra credit trail miles looking for his pooch. Strong work by these gentlemen. Enjoyed the fellowship with these inspiring men. Conditions: 50s and Dry NO FNGs Disclaimer Prayers SSH 20IC Imperial …
Conditions:50s Cool and Cloudy 10 pax beat the fartsack and posted for a Dunphy Detention Hill WO. Always enjoy the visit with the Bad Boys of Detention. MumbleChatter was solid from this crew. Strong work by the pax. I was moved by Postal’s shower story that YHC decided to move the Tunnel of Love from …
Conditions:30s Cool and Clear 18 pax beat the fartsack and posted for a Dunply Valentines WO. Heard there was 11 pax that did Stridelite but 3 decided not to do BC. I guess they heard YHC was Q and decided to go elsewhere. Could have been 21 at Surge today. You know who you are. …
Conditions: COLD COLD COLD 20s, clear 5 pax for a FROZEN CAT WO with YHC. The fartsack snagged a few of the regulars but I commend the 4 that posted. Navy Bean said he couldn’t say he liked YHC workout and he felt a new kind of pain. YHC mission accomplished. Good work men! FNGs …
Conditions: high 20s, Clear, NO WIND 4 pax did the harder thing and beat the fartsack and posted for down under, Hells Bells WO with YHC. Good work by the men this morning. Took a little while to get warm but it was achieved. Good tunes and fellowship in the gloom this morning. 2 pax …
Conditions: 60s Light Rain and Down Pour at the End. 15 pax beat Cantore and posted for a MOIST BlameDunphy work out. The mumble chatter was all Wapner, YHC couldn’t even hear the other pax. TCLAPs to Wap for doing the Tunnel of Love. Now he hates YHC which may not be a bad thing. …
18 pax did the more crazy thing and posted with YHC in this cool 30s gloom morning. The Hollow pax do not disappoint in the mumble chatter. YHC always enjoys the visit to this rowdy bunch of misfits. Here is what went down in the gloom. FNGs Disclaimer Prayer The Thang COP Side Straddle Hops …
13 pax did the harder thing by posting to chilly dry 30s morning. Some late arrivals but they still posted. Greatly appreciated. The Arena pax provided the necessary mumble chatter to make it a memorable Q for YHC. Floppy Disk was leading the charge on the chatter despite coming a little tardy. Notebook was still …
1/8/19 Shawshank WO Conditions: Dry 50s Much gratitude to the pax that posted this morning despite the CLEMSON WIN the night before. YHC was expecting a light crowd. The Saxe Gotha Pax came to represent and welcome Chimichanga into the Shawshank gloom. The WENKIE focused more on form and LITE on the WEIRD factor. No …
Conditions 30s clear and cold. NO FNGs Disclaimer Prayers SSH BAC Around the World 20 IC Clockwise/CounterClock Upright Rows 15 IC The TABATA Thang 5 reps each side Round 1 5min Push UPs w/ Kettlebell under one hand/swap Bent Over Row Dead Lifts Round 2 5 min Kettlebell Cleans Kettlebell Squats Kettlebell Press Round …
10/30/18 Conditions: Dry, Clear Skies 50s FNGs Disclaimer Prayers SSH Happy Hillbilly BAC Around the World 20 IC Clockwise/CounterClock Upright Rows 20 IC The Thang Lunge and Rotation 5X After each set of lunges, do Burpees 1-5X (next set 2,3,4,5 then return trip) To and Back Each Set per Song 10 reps. (10 per side/rotation) …
16 pax beat the fartsack and posted for a Dunphy double whammy Birthday and 4 yr Anniversary Q. Pax heeded the call to wear orange in honor of Darth Visor who F3 nation lost recently. The mumble chatter started slow but rose to the Shank standard. The buy in gator merkins was a rough start …
9-25-18 Weather : Breezy 70s 4 pax for The Rock, 2 Pax for XL Stridelite, 2 Pax for Stridelite FNG Disclaimer Prayer COP SSH 20 IC Imperial Walker 20 IC TTT 20 IC Overhead Claps 20 IC PT Test 2 min. Merkins, BBSU, 3 laps for 1 mile. Traveling MerkinFest Corner – Merkins 20 OYO …
9-19-18 Weather – Dry and 70s FNGs Disclaimer Prayers SSH Happy Hillbilly BAC Wrist Rotations 20 IC Right/Left Around the World 20 IC Clockwise/CounterClock The Thang Each Set per Song 10 reps. (10 per side/rotation) Set1 Kettle Swing Halo Merkin w/ One Arm Row Set 2 Kettle Swing Single Arm Curl Right/Left Rack and Hold …
FNGS Disclaimer Prayer The Thang Mosey to Sandbox Shelters COP 20 SSH 20 TTT 20 Overhead claps 10 merkins 1 pull up – 8 X sets Merkins 7 X Pullups, 60 Tricep Dips Mosey to soccer field. At each corner. 25 Merkin Buffet Line. 11BBSU. Finish in the middle. 25 Merkins 15 BBSU. Regular Merkins …
YHC was making the Lexington tour of AOs this summer. Honored with Crypt pax beating the fartsack and posting this morning. YHC was still in recovery from the Reaper Challenge Marathon. Legs were toast so it was going to be an upper body destruction WO. This Asian is responsible for the arms while my Asian …
16 pax did the harder thing by posting for a Dunphy WO expecting some man-touching and/or sand swimming (they do have quality sand at their AO) but got a solid WO from YHC. Wapner and his mumble chatter were in perfect form and only said YHC WO was stupid only a few times. Sorry Wap, …
Temp: 70s and moist 10 pax posted for a non man touching and sand workout. Asian numbers were above quota this morning. Only man touching was with Hoist giving Meatball a quickie exam in the middle of the workout. YHC did add the block hip thrusters and superman/banana in the end to add some Dunphy …
Temp: 70s and moist 8 pax did the harder thing and posted for a NO sand, monkey humpers, bananas, running, and man touching workout with YHC. Brought out the Rock Blocker since Bulldog and the pax enjoys some tunes while they do some work. Gave the pax YHC AC/DC tribute workout to give YHC real …
NO sand, monkey humpers, bananas, and man touching #BlameDunphyWORead More »
5/22/18 Conditions: Perfect Beatdown Weather 70s, VERY MOIST 4 pax for Stridelite, 4 pax for The Rock YHC was honored to bring back the weirdness to Shawshank. 14 pax joined YHC in the gloom for some Time Machine Merkins, a true crowd pleaser with a side of block exercises. No sand was in today’s menu …
All Routes Lead to Shank 48 degrees Cool Running Weather Disclaimer Prayer 10 Pax did the harder thing and ran this morning. YHC had to do his trademark Dunphy route to Shank/GreenMile to say “Heeeyyyyy” to the ladies of FiA. Escape route a plenty and bowel friendly route unlike the Wander route. Rumor was pax …
Weather: Moist but no rain mid 50s 6 Pax did the harder thing despite the call of the fartsack. The pax denied the temptation of “TAPERING” since P200 was this weekend. Disclaimer Prayer The Route: 5mile route Left on N.Lake Left on 378/Hwy towards Ford Dealership Left on Chariot into Duffie (Adds1 mile with 2 …
Disclaimer Prayer 10 pax and 1 K9 started this morning and ended with 13 pax running somewhere. 5 CAT and Ambush Pax did their own NOMAD running. Good running men! All levels represented. Getting better together. Thank you gentlemen for coming out this frigid morning to challenge yourself and for the fellowship. The Route: 6.0 …
Temp: 30s COLD Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Partner Up TEAM CORE, ARMS & Shoulders WO Team 100 Overhead BLOCK Triceps Partner 1 – Block Triceps Partner 2 – Flutter Kicks 20 IC (4 count) Once …
Temp: Glorius 50s Awesome Running Weather Disclaimer Prayer 12 pax, 3 Ruckers, and 1 K9 joined YHC for a 6.3 flattish route to Shawshank and back. Pax did a fly-by the FiA sisters under the shelter w/ their yoga mats. Thank you ladies for cleaning my bathroom stall. Y’all the BEST! Here was the route. …
Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Partner Up TEAM CORE, ARMS & Shoulders WO Team 100 Overhead BLOCK Triceps Partner 1 – Block Triceps Partner 2 – Flutter Kicks 20 IC (4 count) Once complete, swap, until …
Temps 30s COLD Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Partner Up TEAM CORE, ARMS & Shoulders WO Team 100 Overhead BLOCK Triceps Partner 1 – Block Triceps Partner 2 – Flutter Kicks 20 IC (4 count) Once …
Pledge of Allegiance Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 15 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Partner Up TEAM CORE, ARMS & Shoulders WO Team 100 Overhead BLOCK Triceps Partner 1 – Block Triceps Partner 2 – Flutter Kicks 10 IC (4 count) Once …
TEMP: Cold 30s and DRY. Not Moist Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards THE THANG: Go to BLOCK PILE Partner Up TEAM CORE, ARMS & Shoulders WO Team 100 Overhead BLOCK Triceps Partner 1 – Block Triceps Partner 2 – Flutter …
Conditions: Cool 60s Clear with a FULL MOON. “Making pearls here.” Zombie Crawl “Can I get more support for my back” – Elmers while being carried. “ How about if we set your butt on that rod” – Pax “Are you kidding me!!!!” Bing as we run back to Shank Beach for the second time. …
14 Pax got out of the fart sack for an unoriginal route. YHC still recovering from the past excitement of the BRR CSAUP hangover opted for the easy, flat-ish route. COBAINS KenDoll for getting you up. I’m sure YHC has another write up added in his HR file. The Route: Out and Back to Target …
Conditions: 75-ish cool moist, turf was extra moist this morning. 17 Pax posted for a Man Touching Party with Dunphy. A new Lexington Region record of 234 men posting to get better in the gloom today. A few pax were missed at the WO but not forgotten on the Twitter AO message board. Strong work …
69 ish Dry “This was not on the website!” “U can’t spell Dunphy without “phun” “Speak english Dunphy” “Hummana Hummana Hummana” “Buzzabbibazaa” “What is the count?” “This is going to be a long time planking…” MOLESKIN YHC was honored with 11 pax breaking their fartsack coma for my first Q at the Hollow. YHC searched …
Conditions: 67ish Humid “ Got Sand in my Crack” “Notebook take Dunphy back to Shawshank” “Don’t twitter your on the Q, because no one will show.” Disclaimer BOM COP Side Straddle Hops x 20 IC Hill Billy – x 20 IC Through the Tunnel X 20 IC The Windmill X 20 IC Big Pterodactyl X 10 …
Weather: 60 and perfect 27 Pax defeated the fartsack to celebrate Celebrating Cinco de Mayo F3 style YHC was a bundle of nerves as this was his VQ. But once YHC got in to the groove, all was well. One thing Shawshank has taught YHC is this, do or do not, there is no try. …
50s Dry & Cool “Honeybuns is cursing you out Dunphy” “Notebook, drive Dunphy back to Shawshank” “Really Dunphy…we have to lie on the wet grass.” 7 pax rolled out to a chilly morning to work out with the Dunphy. 4 pax Stridelite a 2 mile run for some extra credit. This Merkin Free WO was …
Conditions: 58 degrees Rain Shower Disclaimer 6 Pax braved the rain and YHC workout. Preblast Tweet of Beachboy Thong Pic may have scared the pax or could have been the rain. I guess an HC at Salsaritas doesn’t count for anything. You know who you are! The preblast of playing in the sandbox may have …
28 Pax 58 cool and nice New Guys Disclaimer “Can we screen the Q schedule and block Dunphy out??!!” “I can’t tell time.” “Dunphy, did your parents not let you play in the sandbox??!” “Someone may get hurt if we go to the sandbox.” “I thought I was running straight.” “that turtle head is popping out …
Back to Shawshank Beach – Sugar Cookies & Shart AttackRead More »
Awesome 62 degrees 1 FNG Disclaimer 3 Pax got up extra early from their comfy fartsacks for a 3.3 mile Stridelite Run. We passed by Chinstraps house and thought of waking him up but he needed his beauty rest for the upcoming GORUCK HEAVY. Nothing funnier than a Sleep Deprived Chinstrap. Enjoyed it. Thanks Donatello for …
Light Rain 35 F 16 Pax got out of their warm dry fartsacks to join Dunphy in the Shawshank Slush. YHC went straight to work and had the pax count off and straight to the COP. YHC was struttin the RUCK to complete the Pathfinder Challenger. I extended the RUCK invititation to the PAX that it was a RUCK …
YHC crawled out of his sleep number fartsack aching from the workout hangover of the day before. The Snakepit Convergence Double Down with 5K GoRun claimed some pax including YHC. Some of the Twitter Injury Reports included, “popped something in my hip”, “8 workouts in 7 days my legs needed a break”, “Nantan beauty …
Temp: 27 degrees Clear Sky No New Guys Disclaimer 21 Pax woke up to a balmy 27 degrees, ready to work the Sands of Shawshank. Sorry boys no Frisbee fun today! No tanning lotion or beach babes either, just the smell of sweat mixed with frozen sand from your brother pax. The mumble chatter involved getting sand in stranges places and …
Conditions: 35 degrees, no breeze but still cold. Disclaimer Prayer YHC was hurting the night before from the 8 mile RUCK on Lake Murray Blvd. and was not sure would make it to Q. YHC woke up better and ready for the day of pain (thank you IBUPROFEN). 10 PAX showed up for Dunphy Workout. My ADD …
5 PAX got out of their fartsacks to a gloomy rain mist Graveyard for some GORUCK training. Mosey to track and circled for a short warm up. YHC explained the routine for the first lap of SUCK to the PAX. Each lap was divided into 4 movements and an exercise in between. PAX eased into first lap with walking lunges then go on all …