Hollow block party under the shed
Great being back to the Hollow with some great Americans!! The nasty weather did not affect betterment!! We had a party under the breezeway with blocks. I am definitely going to spend some more time at the Hollow in the future. There have been a lot of greats that have come from the Hollow and …
45 and it feels so good
In a couple days I will be 45 so i am just as close to 60 as I am 30. The pax showed some love with the usual mumble chatter and flatulence sounds. I am truly thankful for this group even with all of their gasses. YHC was excited to start the day off with …
Four Corners of Fun @F3Shawshank
A beautiful 50 degree morning at Shawshank. Our “regular” pax were talkative and ready to work as usual. Every time I Q at Shawshank, I am reminded how blessed we are to have pax that are “all in”!! All in on the purpose of F3, all in on supporting each other, all in on supporting …
More running fun @f3Shawshank
The Pax had a crowd for a pond view loop Stride Lite adventure. Once they returned, late mind you, then we were ready to get started with a fun morning of developing betterment. The amount of gaseous discharge that was released during the workout was troubling. So much at the Q was starting to become …
The return of 44s to Shawshank
Since we didn’t have time to complete this epic workout during the week, I thought it fitting to bring it back for a Saturday beat down. It was an awesome should beat down that the pax enjoyed immensely! Weather: 68 and crisp Disclaimer Prayer towards the back of the school and warmup with 10x SSHs …
Betterment: brought to you by the number 4
Weather: 73 degrees and HUMID The mumble chatter was high, (mostly to the common denominators, Cheers and Coon Dog with the help of Duff). Greatness was had and betterment was accomplished during this full body workout. I am super blessed to have this group of men to count on day in and day out. The …
The Slammer returns to Shawshank
WEATHER: 70 and humid 1 pax for SL and 8 pax total showed up for the long awaited return of the Slammer. The mumble chatter was high and fellowship took place. It might of had a lot to do with most pax not knowing what they were in for. THE THANG: Mosey to the far …
Convergence of the Shacks
Weather: 62° I willingly admit that I was loosely tracking that Shawshank had the lead today for the rotational convergence but I lost track of dates and times and scrambled a preblast after being prompted by KD at around 930 PM last night. I also have to admit that when I showed up this morning …
Hash and Rice’s Birthday Block Beatdown
6 pax woke up and were present for my birthday Q!! Mumble chatter was present but low, by Shawshank standards. I surprised the pax with a birthday present of 20 brand new, F3 stamped blocks. Hopefully these will not get taken. After determining where to stage said blocks the pax and I got to work…. …
60-120-180 Shawshank Block Party
Great morning at Shawshank. The mumble chatter started strong and then was sucked up by breathing and counting. Some solid Armericans showed and betterment was accomplished. Thanks to Kenwood for inspiring this awesome beatdown. Weather: 52 degrees and clear No 1 min warning was given Disclaimer Prayer Mosey around the parking lot for a warm-up …
Blast to the past w/Hash
YHC enjoyed being back in the gloom after being away for a few weeks. The mumble chatter never disappoints!! I got constantly ridiculed for reaching back to 2016 for a classic Q with fundamental exercises. Ken Doll expected more, new, wizbang exercises and got classic, proven methods instead. Coon dog and Cheers constantly trading quality …
4 dudes and a hill
Awesome morning!! Alot of pax fartsacking, sickness, recovery, and sad clowning at the house this morning. Those that did show up had an awesome time!! Great work gentleman!! Conditions: 52 degrees, clowdy The Thang: Disclaimer, BOM Mosey to corner of the track for COP: 25x IC OHC in cadence Mosey to corner of track 10x IC …
Lego tribute Q!! Brought to you by Burpees and Blocks
Weather Conditions: 39 degrees and clearish 10 pax came to support Lego for his Birthday Q but his father passed away yesterday, and it turned into a therapy session. The support and prayers for this awesome dude and his family were evident and felt. After many texts to ensure Lego and his family were okay …
Lego tribute Q!! Brought to you by Burpees and BlocksRead More »
Pandora inspired beatdown
So It’s been a while since I Q’ed at Shawshank. This morning, even though it was raining and a bunch of regulars are nursing injuries, traveling or tending to personal issues, it was a special morning. This Q started my run as AO Q for an AO I have been posting at for almost 8 …
Something different from Hash @ the Shank
Mumble chatter was high, as usual with this group, as I tried to do something different with the group. This group continues to impress with solid effort and high motivation. Thank you for making an impact in this community. Hurry…..UP!! Conditions: Low 70s The Thang: Mosey across bridge down sidewalk for the.. COP OHAC …
Hash and Rice beat down @ Bounty
Disclaimer PrayerMosey to the trackThe Thang:Fartlek Mile – Mosey the straights and sprint the turnsfor 4 laps (One mile)200M Recover mosey (Walk)4 x 400’s with 200M recover mosey6 x 200’s with 100M recover mosey Distance Covered: 4 miles announcements: 911 challenge stomp the swamp F3 pool party Jailbreak Challenge Dad’s Camp Spartan 10K Prayer Devo: …
Jumbo things and other Shank stuff
Weather: Humid 66 degrees 3 for Full Stride light and they never stopped talking about it. Ken doll was sad Cheers was not in attendance. Mumble chatter was ample but not impressive and I think that was to do with superior Qing skills and the rate of the exercises being conducted. Good times were …
Fartlecks at the Bounty
Great seeing the Bounty Boys again including a appearance by KD! Exceptional work was done by all and it was solidified, once again why this is the toughest F3 workout in Lexington. Happy Thanksgiving guys!! Weather: slight breeze – 52 degrees Disclaimer Opening Prayer Warm Up Toe Touches Butt Kicks 800M Mosey 1 Mile Fartlek …
An O Short of Greatness
It’s been a while since I found myself Qing this great group of men!! After 7 or so years I am still in shock of how awesome F3 and this group of men are. Each of them inspire me everyday, even with mumble chatter and a giggle when we get to rep 69. Conditions – …
Winging it with a little Holiday Cheer and a whole lot of Motivation
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 …
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Corners of pain using 7’s by Hash and Rice
Mumble Chatter was at a high level with the group of legends. Many showed up wondering if the famous Jumbo Flutter Kicks would be on the agenda. They later found out that something much better was in store. Weather: 66 and humid Disclaimer Prayer COP: (All IC) 50 OAC 15 BAC Forward 15 BAC Backward …
Getting better at the shank using JFK
Cool, clear morning of betterment!! Men of Christ that encourage me, hold me accountable and make me better!! Thankful for each and every one of you! Weather: clear, 59 degrees disclaimer prayer Mosey to top field for COPAll ICWindmills x 20Overhead hand claps x 50Thru the tunnel x 16 Mosey to Block pile and mosey …
Jumbo better at the Shank
Humid morning filled with chatter and betterness!! As this world gets more divided, hateful, and out right scary, it’s comforting to know that I have men of Christ around me. Men of Christ that encourage me, hold me accountable and make me better!! Weather: humid 71 degrees Disclaimer Prayer Mosey to the field without sprinklers …
Death rotations @ the family playground
9 Pax including 1 FNG (fiveplay) showed for a remake of a classic Soaker inspired workout. Mumble chatter was high and great was had by all!! Weather: humid with a nice warm breeze Disclaimer and Pray The thang: Mosey to Vollyball/playground for warm ups warm ups: 50 IC overhead claps, 10 IC Merkins Rotations begin: …
Field Goal inspired, Hash watered down Beat Down
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 Field Goal’s beat down stood out. Simple, tough and to the point. Weather: finally drying out some!! A …
Cards of Pain on a rainy Thursday
Weather: pouring raain degrees The Thang: intro, disclaimer, prayer stayed under the shelter, circled up OHAC x 50 IC TTT x 10 IC Merkins x 10 IC Let the cards of pain begin!! We made it 2/3 through the deck. Pax were thankful for the dryness and kept talking about some Robert or (cold something) throughout. …
Digits Remembered
The F3 and FIA nation is in shock with the loss of one of our own. We wake up, morning after morning wanting to better ourselves, our fellow brother and sister and become closer to HIM. The PAX of Shawshank, and surrounding areas are deeply saddened and are lifting up all who knew Digits and …
Jumbo Flutter Kicks and such at the Shank
Awesome crowd and some mumble chatter. Great seeing some men we haven’t seen in a while and some seasoned veterans that came home for the workout. Awesome time was had by all. Bear crawl Bridge Run a lap around the creek stopping for fun: 50 Overhead claps, IC Merkins, 12 IC Flutter Kicks, 25 IC …
Bounty Pax take on Growler Hill
First time leading the Pax of Bounty!! Fun was had by all trying to catch Pickle on Growler Hill!! Prayer Mosey to Growler Hill!! Sprint up and jog down X 19 (20 for Pickle cause he couldn’t stop at 19) Mosey to parking lot for circle. announcements and prayer
Hash runs a pain train on the Shawshank Pax
Well I actually remembered I had the Q today and to reward me, the Pax brought their best!! It’s always great to see men getting better together. Weather: 78 degrees with a hint of humidity Disclaimer/Prayer Mosey to the field closest to the block pile for COP. TTT x 15 IC, Overhead Arm Claps x …
Impromptu Hash 2-step beatdown
Great Work by the men of Shawshank ( and a few special guest) on 7 August 2018!! I showed up looking for a Q and little did I know I was the Q on this muggy August morning. As you could imagine this ramped up the mumble chatter and made my off-the-cuff Q that much …
Shank 4 Corner Beatdown
I was an soggy and surprisingly quiet return to Shawshank as the Q. Many text, Twitter messages and encouragement brought me back and for that I truly appreciate!! The accountability of this great group of men is what makes it special, along with being anchored by HIM!! We did have a late arriving FNG, welcome Shirley Temple. It was …
Suicide-ORAMA @ the Shank
Chilly morning filled with sounds of aquatic animals and several feeble attempts at mumble chatter!! We had a Tuesday FNG return, welcome back Ex-Lax. Conditions: high 30s, clear and moist (as usual) The Thang: Disclaimer BOM Mosey to warm-up COP SSH x 50 IC Overhead Arm Claps x 20 IC Imperial Walkers X 20 IC Squats X …
Murkin Beat down brought to you by Hash
6 total PAX came today!! Chilly morning with some great men!! Mumble chatter was low but excitement and work level was high!! Awesome time with some awesome guys!! Disclaimer and Prayer Weather: 40’s and damp COP: SSH x 50 IC TTT x 20 IC LBC x 30 OYO Merkin x 10 IC Mosey to …
CardioBurpee Barnburner @ the shank
17 Dedicated PAX braved the threat of rain and drenched their shirts in this workout: Mumble chatter from the get-go and I wouldn’t have it any other way!! Shank never disappoints! Circle and Prayer Run a lap around the creek: Bear crawl over bridge ,50 Overhead Claps in cadence ,20 Little baby arm circles IC, 20 …
The Wheel of Fortune, #Shank Style
The PAX gathered for a nice Saturday session of Wheel of Fortune. Conditions: 64 degrees, and perfect. COP The Thang: Mosey to soccer field and circle up 25 SSH IC 20 TTT IC 20 Windmill IC 20 Murkins IC Mosey to sidwalk and down stairs to lower soccer fields.Commence The Wheel of Fortune: Start …
Hash and Rice introduces the PAX to The Beast
Conditions: Humid. Warm and the air was thick!! 12 PAX started and somewhat finished the BEAST!! Quiet at first and then some mumblechatter but once the Beast was unleashed, it was quiet again!! Prayer COP: 26-SSH 16- LITTLE ARM CIRCLES 26- MURKENS 16- WINDMILLS 16- TTT THE THANG: Mosey via Indian run to back soccer …