Conditions: Comfortable 45 Degrees and dry The Thang: The Shawshank boys like to chat during the workout… so YHC wanted to keep the Pax quiet… but failed miserably. 1-Min Warning/Disclaimer/Prayer Mosey around parking lot to stopping along the way for mini COP’s SSH 53 IC (YHC is 53 Years Old) Windmills 20x IC Smurf Jacks …
Conditions: Cool 54 Degrees, Slight wind but dry The Thang: It’s always a challenge to Q the men of Ambush with their legendary mumble chatter. YHC wanted to keep the Pax moving to keep their mouths closed, but was unsuccessful… even with a music driven beat down. These Pax were ready? (13 Pax, 1 Pax …
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 …
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 …
Conditions: 45 degrees and slight wind The Thang: This was the first time YHC has Q’d The Bounty… so the goal was to bring something different and challenging? YHC challenged the pax to exert energy for time rather than distance(6 Pax) Disclaimer/Prayer/Social Distance Mosey to track for a 2 lap warm-up From Start line: Warm …
Knozit brings the Whistle Blower Ladder to The BountyRead More »
Conditions: Very comfortable 55 Degrees The Thang: The Hollow boys are hard chargers… so YHC went looking for a weak spot. Show no mercy and “Sweep the leg… Johnny!” Disclaimer/Prayer/Social Distance Mosey across parking lot to grassy area beside buildings for COP SSH 51x IC (YHC is 51 YO) Imperial Walkers 20x IC Windmills 20x …
Hollow Pax Enjoy a “Sweep the Leg” WO from KnozitRead More »
Conditions: Hot & Humid 74 Degrees The Thang: It’s always a challenge to Q the men Detention. YHC decided to break in the new parking lot at the AO location of Oak Grove Elementary. And the Pax were ready? (10 Pax) Disclaimer/Prayer/Social Distance Mosey across parking lot for some COP SSH 50x IC LBAC 15x …
Conditions: 72 Degrees and Humid The Thang: With all the events being cancelled due to Covid -19, YHC could not have been more proud of the 21 Pax who showed up to take on a new challenge. Even though The Kraken was advertised as a 2-Hour sweat fest… it did not scare these Pax. It …
Its time to slap that “Summer Softness” off the Pax… and take on a real challenge. Release the Kraken! Join us for THE KRAKEN! A stupid grueling test of physical and mental toughness. Combination of run… and WO over a 2 hour period. And No Man will be left behind. If you can run some, …
Conditions: Wet Ground & Humid 63 Degrees, but no rain The Thang: It’s always a challenge to Q Hollow because these Pax are hard chargers with pro-level mumblechatter. After a 3 day weekend, YHC was ready to keep any mumblechatter to a minimum. Disclaimer/Prayer/Social Distance Mosey around parking lot to grass square by building for …
Conditions: Wet & Humid 63 Degrees, but no rain The Thang: It’s always a challenge to Q Shawshank, especially at our offsite location of Mt. Horeb. YHC was ready to try a new WO stolen from F3 Alpha. But were the Pax ready? Disclaimer/Prayer/Social Distance Mosey across parking lot to concrete pad by side of …
Conditions: Beautiful 55 Degrees The Thang: It’s always a challenge to Q Shawshank. These brothers really bring it and like a few surprises. YHC decided it was time for Legs + Abs = “LAB” Work. 11 Pax earned their jelly legs. 1 Pax (Cheers) put extra miles during WO training for P200. Disclaimer/Prayer Mosey across …
Shawshank Pax Earn Their Jelly Legs & Rock Hard Abs!Read More »
Conditions: 62 Degrees with spitting rain The Thang: It’s always a challenge to Q Detention. These brothers really bring it and like a few surprises. Trying to get a little creative for the Pax on this morning in the gloom. 12 Pax assembled to get better together. Disclaimer/Prayer Step in parking lot for COP SSH …
Conditions: Perfect 51 degrees The Thang: It’s always a challenge to Q The Hollow. These brothers really bring it and like a few surprises. Trying to get a little creative, but also challenge these hard charging Pax. 15 Pax decide to beat the Fartsack ( 1x Pax: All-9s, training run during Boot Camp). Disclaimer/Prayer Circle …
Conditions: Cold 35 Degrees The Thang: It’s always a challenge to Q Beech House. These brothers really bring it and like a few surprises. Trying to get a little creative, but also keep the Pax warm on this very cold morning in the gloom. 13 Pax assembled to get better together. Disclaimer/Prayer Step in parking …
Conditions: Cold 29 Degrees The Thang: It’s always a challenge to Q Shawshank. These brothers really bring it and like a few surprises. Trying to get a little creative, but also keep the Pax warm on this very cold morning in the gloom. 8 Pax appeared with a pleasant surprise visit from Alter Boy. Plus, …
Conditions: 33 Degrees! The Thang: YHC’s was very excited to Q the newest AO – BeechHouse. Their numbers have been the largest in F3 Lexington… so YHC was inspired to deliver a beat down! Great to see a good crowd of 10 Pax show up in the frozen 33 degree gloom. The men powered through a tough …
Conditions: 29 Degrees and windy The Thang: Thanks to the 7 brave Pax who joined YHC for a nice hilly run to Mt. Horeb. Special attention was paid to Pickle for showing up with his “man” tights without the appropriate shorts. This caused several Pax some discomfort. Disclaimer/Prayer/Count Route: Mt. Horeb Route Left on South …
Always great to share the gloom with the fine men of Shawshank. 11 Pax braved the cooler temps to get in some work. Even F3 Lexington Nantan – Ranger decided to check in with the Shank(making sure we get in the full 45 minutes). YHC and the men were in good spirits with some fun …
Conditions: 75 Degrees… dry, but humid The Thang: YHC tried to bring the Pax a creative beat down they would remember, but YHC fears they will remember the WO for the wrong reasons. The goal was less running, but more reps, but did not realize it would be hard to see colored cones in the dark …
Conditions: Beautiful & Cool at 64 Degrees The Thang: Great to see 13 Pax get after it. Also, all Pax came prepared with headlamps and NoxGear ready to run safely. Several Pax decided to miss the 1st turn in the route… which caused all the other Pax (included YHC) to miss the same turn. Some …
Stride Road Warriors attack the “Hill-to-Hill” RouteRead More »
Conditions: 73 Degrees and Humid – no rain The Thang: Great to back Qing at Lexington’s Premier Friday Boot Camp: Urban Legend. YHC really wanted to expand the Pax’s minds by going on a short field trip to a uncharted area. Great to see Field Goal back out in the Gloom, but unfortunately, he sprained …
Conditions: 75 Degrees, 1000% humidity and wet, but no rain The Thang: YHC’s was excited to bring some betterment to The Hollow. YHC was inspired to deliver a beat down, but the humidity was sucking all the energy from the Pax! However, YHC was not deterred and the men of Hollow got down to business! Intro/Disclaimer/Prayer …
The Hollow men visit the Field of Dreams by KnozitRead More »
Conditions: 75 Degrees, 1000% humidity and wet, but no rain The Thang: YHC’s was excited to bring some betterment to The Arean. YHC was inspired to deliver a beat down, but the humidity was sucking all the energy from the Pax! Floppy Disc enjoyed playing “head games” with YHC. He shared some war stories from a …
Arena Pax enjoy a little “Who’s Your Daddy” racing in the 1000% HumidityRead More »
Conditions: 78 and humid The Thang: YHC’s goal was to send our runners on a not-so-hilly route. Also welcome Tubbs (Ambush Pax) for his first time at Stride. Route Instructions: Freedom Route Safety Brief: Check that all runners are wearing flashing vests, headlamps and bright colored clothes Count Off/Prayer Freedom Route: Left on Church Right …
Conditions: 75 Degrees and wet, but no rain The Thang: YHC’s only request for Father’s Day was for my 2.0 Grasshopper to join me for a F3 Boot Camp at Shawshank. When he obliged to come, YHC was inspired to deliver a beat down! Great to see a good crowd of 14 Pax show up in the moist …
Shawshank Suffers Through a “Who’s Your Daddy” – Pre-Father’s Day BeatdownRead More »
Conditions: Very comfortable 68 degrees with a chance of sprinklers The Thang – Several of the Shawshank Pax are participating in an Ab Challenge for June and since this was the “rest” day for the challenge…YHC attempted to keep the ab work to a minimum. There are other ways to deliver a beat down. The …
Conditions: 55 Degrees (with a chance of Pain) Disclaimer / Prayer Great group of hard charging men at Cryptonite. YHC knew they Pax were expecting a little extra Q Juice. YHC was very much impressed how they tackled the traveling torture… otherwise known as the “Board of Pain” COP (parking lot) SSH IC 50x (warm …
Conditions: Nice 45 degrees and dry YHC was finally able to get on the Q sheet for Turning Point. Arrived early to scout the WO. Great to see the Pax up early already there for Wingman(accountability). Great group of men at Turning Point! Introduction/Disclaimer/Prayer COP: Mosey to back parking lot SSH – IC 50x Mosey …
Turning Point goes Racing… and earns their StripesRead More »
Conditions: Nice 40 degrees with heavy rain YHC always loves coming to serve up a little betterment with the men of Crypt. Got there early to scout trying to keep the WO out of the pouring rain. Only 6 Pax attended due to the rain, but all six rose to the occasion! Introduction/Disclaimer/Prayer COP: Parking …
Conditions: Nice 55 degrees YHC always loves coming to serve up a little betterment to the men of Detention. Great to see all (4) Pax out for StrideLite getting better. And as always the men of Detention rose to the occasion! Introduction/Disclaimer/Prayer COP: Parking lot by SF SSH – IC 50x Mosey to outdoor basketball …
Detention Enjoys a Punishing Take-Down-Tuesday from KnozitRead More »
Conditions: 45 degrees and dry The Thang: YHC always enjoys a visit to The Hollow. 10 Pax (7 Pax StrideLite) came out for a Pre-P200… so YHC wanted to hit them with no legs… Killer Core WO. Summer Six Pack days are coming! Disclaimer/Prayer COP: SSH 50x IC TTT 20x IC Imperial Walkers 20x IC …
Conditions: 51 Degrees with wet conditions, but no rain The Thang: YHC enjoys visiting the men of of other AOs. And this was the first time Qing at Urban Legend. I could tell that this crowd was ready to get after it. These men crushed it while pushing the YHC! Intro/Disclaimer/Prayer COP – circle up in …
Conditions: 44 Degrees and dry & gloomy The Thang: YHC enjoyed visiting the men of The Stand. They really got after it. These men crushed it! T-Claps to Brainiac participating as much as possible with a bum knee. Intro/Disclaimer/Prayer/Pledge COP – circle up in front of flag SSH 50x IC Mosey to back of school and …
The Stand-Pax earn their “Racing Stripes” in the Gloom!Read More »
Conditions: 42 Degrees, but no rain The Thang: YHC loves to lead the men of Shank. Very uplifting to see so many Pax helping and encouraging each other… even before the workout. While YHC was scouting the AO for good pain stations… I could see 4x Pax sitting at The Rock(Accountability group) in great discussion making each other better men. Then there …
Conditions: 54 Degrees and dry & gloomy The Thang: YHC enjoys visiting the men of SnakePit. They are always ready to get after it. What made it better, was almost everyone was a “Respect” Pax… which always give YHC some comfort. These men crushed it! Intro/Disclaimer/Prayer COP – Mosey 20 feet to parking lot for a quick …
Conditions: 54 Degrees and wet, but no rain The Thang: YHC called out the Pax of Shawshank to start the new year right by promising a beat down. Great to see a good crowd of 14 Pax take on the challenge. Welcome to F3-Nick who just moved to town from Charleston and has been on the DL for …
Conditions: Wet and Cold with no rain, 34 degrees Disclaimer / Prayer Great group of men at Turning Point. YHC was very much impressed how they tackled the traveling torture… otherwise known as the “Board of Pain” COP (parking lot) SSH IC 50x (warm up) Mosey behind school to lower basketball courts (requested to stay …
The Men of Turning Point Welcome the “Board of Pain”Read More »
Conditions: Crisp 43 degrees YHC always loves coming to serve up a little betterment to the men of Hollow. Its always a challenge to suppress their special brand of mumblechatter and not get distracted. Got there early to set up and pound them in to submission. But as usual, the men of Hollow rose to the occasion! …
Conditions: Around 70, but still humid Stride Route: Run to Freedom Hendrix L on George L on Hwy 6 L on Railroad L on Freedom L on Cedarcrest L on Main Back to the flag COT – Announcements: Mentor Program needs volunteers (Lexington Elementary – hosting Mentor Nights) – See Ken Doll Hairy Bison – …
Weather: Hot and Humid… and the expected rain held off just for us! YHC was very excited to finally Q at Surge. So thankful 15 Pax took on the challenge to get better… and fun was had by all (I think). Great group of guys! Note: Mumblechatter was a little light, but always is with the Board …
Weather: Hot and Humid… and the expected rain held off just for us! YHC was very excited to finally Q at Ambush. 9 Pax took on the challenge to get better… and fun was had by all (I think). Overheard from Pax “This is stupid” Disclaimer/Prayer The Thang: Circle up at SF for an abbreviated COP. SSH – …
Weather: Hot and Humid, but clear conditions YHC was very excited to finally Q at Detention. 14 Pax took on the challenge to get better. Some of best F3 Names in all of F3. Disclaimer/Prayer The Thang: Circle up at SF for an abbreviated COP. SSH – 50x (C) The workout YHC planned allowed for …
Detention has a “Field Day” with the traveling “Board of Pain”Read More »
Weather: Hot and Humid (1010%), but clear conditions YHC was very excited to finally get back to my “Birth AO”. Graveyard has always been one of my favorite AOs… and the men here are special. So I wanted to do my best to challenge them. Disclaimer/Prayer The Thang: Mosey down steps onto football field for …
The “Board of Pain-Chuck Norris Edition” lands at GraveyardRead More »
Weather: Chilly 41 Degrees Count Off / Route Description / Blinky light check Prayer This Way: Take South Lake Drive (Hwy 6) head south to Red Bank Baptist Church and turn around at the sign. (6.0 Miles) Count Off / Nam-o-rama Announcements: F3 5K this Saturday; F3 Day Night at Fireflies this Friday night Prayer …
F3 Dads Night at the Columbia Fireflies! When: 7:00p Friday May 4th 2018 Where: Spirit Communication Park All Midlands F3 Dads are invited to F3 Night at the Columbia Fireflies! Take this opportunity to share some quality time with your 2.0s of all ages. We have secured a block of tickets just for F3 on that night. Its …
F3 Dads Columbia Fireflies Night – Friday May 4th 2018Read More »
Weather: 45 Degrees with no wind or rain Disclaimer & Prayer T-Claps to Juice, MJ, Paper Jam & Pickle who ran XL… even from their homes! Count Off & Blinky Light Check The Route: LRAH 10k Course R Maiden L Church R Roberts to Elm to Gibson R Hendrix L Church L N Lake N …
Stride crushes the LRAH 10k Course (with a few hills) – P200 PrepRead More »
YHC wanted to really bring the pain. Unfortunately these 8 Shank men were too tough to tame! All completed the Chuck Norris challenge which was the #1 goal. All got better! Very happy to see the BigBox(Mumblechatter Wizard) back in the gloom. Note: Nobody likes Burpees! Weather – chilly conditions…low 40s… with a chance of Pain! Disclaimer/Prayer …
Shawshank Fights “Chuck Norris” With a Giant WenkieRead More »
For the Hollow Q Challenge, YHC wanted to really bring the pain. Unfortunately these 11 Hollow men were too tough to tame! All completed the Chuck Norris challenge which was my #1 goal. Always love posting at The Hollow! Weather – perfect conditions…65..with a chance of Pain! Disclaimer/Prayer The Thang: Mosey to lower practice field for COP SSH …