AO: ramble Q: Love Child PAX: Turtle, Mud Dawg, Kerrigan, Garnish, 8 Mile, Hawg, SweetTart, Cauliflower, Bundy, Stache, Bootleg, Paper Boo, Tube Socks FNGs: None COUNT: 14 DISCLAIMER WARMUP: THE THANG: w/u to USC track, 4x1200m (or whateva) c/d to AO :alert: ANNOUNCEMENTS :alert: : Sign up for families helping families phone bank. Also, I …
AO: ramble Q: Love Child PAX: Turtle, Mud Dawg, Kerrigan, Garnish, 8 Mile, Hawg, SweetTart, Cauliflower, Bundy, Stache, Bootleg, Paper Boo, Tube Socks FNGs: None COUNT: 14 DISCLAIMER WARMUP: THE THANG: w/u to USC track, 4x1200m (or whateva) c/d to AO :alert: ANNOUNCEMENTS :alert: : Sign up for families helping families phone bank. Also, I …
AO: ramble Q: Love Child PAX: Turtle, Mud Dawg, Kerrigan, Garnish, 8 Mile, Hawg, SweetTart, Cauliflower, Bundy, Stache, Bootleg, Paper Boo, Tube Socks FNGs: None COUNT: 14 DISCLAIMER WARMUP: THE THANG: w/u to USC track, 4x1200m (or whateva) c/d to AO :alert: ANNOUNCEMENTS :alert: : Sign up for families helping families phone bank. Also, I …
AO: the_castle Q: Kamikaze PAX: Dog-Faced Gremlin, Fergie, grilz, High Stick, Kamikaze, Katniss, Quaker, Special K, TOY, Turncoat, Wannabe, Wham FNGs: None COUNT: 12 WARMUP: Block selection THE THANG: Curls, SSH, Chest Press, LBC’s, Flutter with Block, V-up with block, Anchor Drop, Over Head Press, Farmers Carry around Whoville, Kamikaze Pull Over Press, Wall Sit, …
Weather: 49 and clear The Thang- Disclaimer- Prayer Mosey to back lot: SSH X 10 IC, TTT X 10 IC, LBAC F X 10 IC- B X 10 IC, IW X 10 IC, Squats X 10 OYO, Merkins X 10 OYO. Mosey to track. Indian run for 2 laps. Line up to cross field- side …
D2D week so a nice and easy 4+ miler was suggested. All fun and games until shopping cart etiquette is discussed. Conditions: high 30s The Thang: Disclaimer, Count off, BOM Nice and easy 4.6 miles around LHS campus. 9-9.30 min/mile pace. COT & BOM Devo: Devo #35 from Press On Voices Proverbs 13:20 “Walk with …
7 years of F3…when you say it like that you wonder where it’s gone, as Red says in Shawshank Redemption, paraphrasing, of course. In some ways, it feels like a short time, which it relatively is, but in others, it feels like F3 has always been a part of my life. It’s hard to imagine …
Weather- 50 and clear Disclaimer-Prayer The thang: 5 Burpees for the late car, 10 SSH IC, 10 TTT IC, 10 LBAC F IC/ B IC, 10 IW IC, mosey around lot 1 time and back to front of school. YHC dropped off wife’s car to be serviced and then ran here from Nissan on Old …
Weather, clear, 30s, calm wind Disclaimer at 5 am then off to the teachers lot for warmup. SSH, WM, TTT, LBAC, OHC, LBAC, SloMo Squat, SloMo Mercan Off to the block pile for a coupon. (Path to the blockpile is holding up nicely.) With a block each, the Pax line up on the base line …
Weather was 38 One minute warning No disclaimer was given, which I was abruptly reprimanded for, and assured that a forthcoming legal battle may be in my future should anyone get hurt. Prayer. Fun times were had today, despite missing many of our regulars. 5 for SL and everyone got after it during bootcamp (CD’s …
YHC was able to celebrate his actual birthday with some of the guys at Urban Legend today. There was a WO planned for the park, however, YHC didn’t know that the park was under construction, so we had to pivot to another location for a leg only workout, minus a few merkins and dips. Good …
AO: Ramble_Lunch Q: Bundy PAX: Bundy, Cauliflower, Winston FNGs: None COUNT: 3 WARMUP: drum up interest and guide Winston to the right location. THE THANG: Eat. Drink. Share stories. MARY: she couldn’t come. ANNOUNCEMENTS: Next week’s lunch is on like Donkey Kong COT: Amen
YHC wasn’t able to conduct his birthday Q at the scheduled time on Tuesday due to some pretty tough chest congestion. Actually, he was on the Q sheet for today, then had to switch with Soaker because YHC was going to be out of town. Then, YHC had to ask if anyone would do his …
Well, it was a tad chilly today. 30 degrees according to my weather app. Ground was frozen, blocks were cold, yep…should have worn pants. 6 studs showed up for an impromptu Q with 5 of these dudes hitting up SL as well. Little note about SL. Lego picked the route, the pond loop, and took …
AO: Armory Q: Backstop, Serena, improv, Backstop PAX: improv, Serena, Backstop FNGs: None COUNT: 3 language Q – source So, in order to recapture the concept, we redefined the word. Thus, the F3 Lexicon defines Accountability (note the capital “A”) as submission to standard through enforcement and consequence. To practice Accountability there must be a …
AO: Ramble_Lunch Q: Bundy PAX: Bundy, Huffy, Cauliflower, Costanza, Churchkey, Friar Tuck, BabyRuth, Winston, SweetTart, Garnish, Riley, Charley, Baby Shark, Pikachu, Hollands, Frannie FNGs: None COUNT: 16 WARMUP: Grab all the booths THE THANG: Talk, Watch the dad’s nervously quite the kids, drink, get wild COT: AMEN!
AO: Armory Q: BunkBed PAX: BunkBed, Serena, Backstop FNGs: None COUNT: 3 WARMUP: Summary of the chapter of QSource on Disruption THE THANG: Discuss what Disruptions have happened in your life recently, have they been a cause to Accelerate the Stated Purpose of your community, organization etc? Who is a leader that left a lasting …
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 »
Conditions 40°F No FNGs Disclaimer COT/PRAYER It’s been 6 years to the day for F3 and me. January 10th 2017. I showed up thanks to an EH of a highschool friend, F3 Tonka, after a chance meeting at a restaurant. He told me about F3 and invited me to a workout. I must admit I …
January 5, 2023 Nice 55 degree morning. Move to Fountain. Warm up with SSH (IC) x 20, windmills (IC) x 15, Imperial Walkers x 20, Arm Dips (20), Step-ups (10 each leg) Mosey to Lyttleton/Hampton. Arm circles. 20 Oblique crunches each side. Then plank sequence with 5 dry-dock Merkins on each arm with leg raised. …
AO: Ramble_Lunch Q: Bundy PAX: Friar Tuck, Costanza, SweetTart, Huffy, Tube Socks, Mud Dawg ( 2nd F), Bundy FNGs: None COUNT: 7 WARMUP: look for where they moved the tables THE THANG: eat. drink. and be merry. COT: Amen
AO: Armory Q: Fallout (1st F) PAX: SweetTart, Backstop, Serena, Pipeline, BunkBed, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: THE THANG: Some rucked, some walked, Pipeline got Serena to carry his kettlebell. We discussed QSource overall, and some good feedback on getting this thing fully cranked back up. Thank you so much gentlemen for …
YHC has been DR quite a bit the last couple weeks, so it was good to get back out in the gloom. A 20 22 20 23 workout was drawn up last night in hopes of getting the blood flowing. We kicked things off quickly once everyone got to the shovelflag, then mosied around the …
Men of F3 Lake Murray, 2023 is nigh upon us! As we approach this new year, it’s a good time to do some self-reflection on the current year and think about where you want to take your physical and mental health (as the two are inextricably linked) in 2023. Maybe you are finishing the year …
F3 Lake Murray – 2023 and Me Weight Loss ChallengeRead More »
Conditions 55F rain No FNGs Disclaimer Prayer/COT YHC did some stride lite in the cool, foggy, drizzle then headed for cover to meet the other pax. Some of the regulars didn’t show ,guess they’re scared of a little rainy weather. YHC kept it undercover today. Warm up with standard exercise 10 reps 4ct IC you …
Today, we did a modification of “The 12 Days of Christmas” song at Surge. This is the fourth time we have done this and has become somewhat of a tradition. Disclaimer, No FNGs, Prayer Conditions: Clear, cool, no rain at all Pax met under the awning at the bus loop because of all of the …
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 …
AO: Announcements Q: BunkBed, Fallout (1st F) PAX: Huffy, CESS, Fallout (1st F), Ball Boy, Rudder, Sled, SweetTart, Nails, BunkBed, F3-RockStar, F3-The General, Dr. Robin Coltrane, Ms. Monique Hessell FNGs: 2 Dr. Robin Coltrane, Ms. Monique Hessell COUNT: 11 After collecting millions and millions (probably 1550 cans of veggies and 1500 boxes of MacnCheese and …
Conditions: 45ish and pleasant The thang: Following the disappointing events of the previous weekend, the PAX were charged with protecting the football during the course of the workout and not letting the ball touch the ground. If it did, 3 burpees were assessed for the group. 20 SSH IC 15 LBAC IC forwards, backwards 15 …
YHC was tired today and was not feeling the whole Q thing. However, accountability said otherwise and he had to push through. There was tons of support, except from Knozit who was targeted with phrases such as “I didn’t know you wanted the Q today” in somewhat sarcastic undertones. There was also Coon Dog who …
YHC and Biggie Smalls agreed to have a home and home with Spur and BATTLE this summer. First meeting would be at Battle and then we’d reciprocate in a few weeks. 12 PAX posted for what was sure to be an epic showdown. This is BATTLE, so no more words, get to work. Conditions: Hot …
One Minute Warning: Disclaimer: Prayer: The weather: Windy and low 50’s Warm up Mosey and Circle up SSHX15IC, 5 Burpees OYO, WindwillX15IC, 5 Burpees OYO, Imperial WalkersX15IC, 5 Burpees OYO, TTTX15IC, 5 Burpees OYO The Thang: Core Ladder and Run Perform one called core exercise then run a lap in parking lot, when you …
Today’s workout was inspired by my 2.0. He wanted to play battleship last night – so we did. So today’s workout was based off the game. Conditions – cool and windy 1 minute warning, disclaimer, no FNGs, prayer Warmup with a loop around the school with some stops for… 20x SSHs 10x TTTs 15x Werkins …
When: 2022-11-08 QIC: Tater The PAX: Canseco, Altar Boy, Glow Worm, Brimley, Cowbell, Simon Says, Duraflame, Wilbur, DRail, Granola (R), Tater Eclipse 11 Pax beat the fartsack to show up for YHC’s Q at Turning Point during a lunar eclipse. It was magical. Below is an approximation of the events of the morning. …
Nine pax beat the fartsack to see what an old dog might bring to the gloom. Disclaimer Prayer Start where we stand. SSS 10 IC / Merkin 10 IC / Windmill 10 IC / Mtn Climber 10 IC / TTT 10 IC / Plank Jacks 10 IC / Burpees 5 OYO Mosey to the wall …
CONDITIONS Clear skies, lower 50’s, the evening dew leaving the grasses of Ballentine park glistening, much like the 6 shiny PAX who joined YHC for what was to be an epic beatdown that was termed by all who attended as “fun” and maybe even a little well…”inspiring”. Now said dew combined with low-ish permeability silty …
After a long hiatus YHC was volunteered to Q since he had “no good excuses” not to (h/t to Booster). 8 PAX posted to have fun with a few games and a lot of burpees. Weather – 63 and humid The THANG: Prayer-Disclaimer-Warmup/CoP-IW, TTT, LBAC, SSH, Mosey to Blocks and then Soccer goals Game #1 …
Turning Point Trick or Treat Cones and Burpee TossRead More »
Conditions: 52 degrees, light winds, 92% humidity, with a low UV index. My name is Socrates and this is my story. 5 PAX gather off campus at Saluda Shoals Park fir a pre- Go Leo Go 5k boot camp. The PAX probably wondered if the workout was to be a trick or treat, given the …
Marathon training has taken YHC away from bootcamps the last 4 months but today was a scheduled cross-training day. Nothing intense was on the weinke, just a heavy concentration on core. The plan was subverted when we found the blocks were missing. Audible was called and work was done. We did miss some guys who …
Weather Conditions: Cold 34 degrees 8 strong pax in total (1-SL only) did the harder thing this morning with 3 arriving early for some extra miles. Missing a lot of our mumble chatter guys, so was a bit quiet this morning. Disclaimer and Prayer Mosey around the parking lot to get warm and circled up …
The rain moved out, the fog rolled in, and 5 pax made the hard decision and got better at Woodshed this morning. The Thang: Warmup – 20 x Side Straddle Hop in cadence; 20 x Imperial Walkers in cadence; Little Baby Arm Circles (forward and back), Overhead Claps & Overhead Press 10 x each in …
One Minute Warning: Disclaimer: Prayer: The weather: 54 Warm up Mosey and Circle up SSHX15IC, LBAC front and back X 15IC, Merkins X15IC, Squats X15IC The Thang Strong work today, Men! 4 for SL, 2 for The Rock. 2miles, 86 burpees, 56 (2ct) Bonnie Blairs, and a bunch of core! Light Pole Suicides: First Round …
A core focused workout was on the menu this AM at The Junction. It was pretty simple but effective. Thanks for having me at F3Lex’s newest AO. Conditions: lows 50s The Thang: Mosey to grab a block COP IW x 12 IC TTT x 12 IC Here we go… Merkins on block x 25 Curls …
The one where Mercy was the only one not wearing a hatRead More »
Good times today at Shawshank as always! YHC decided to bring the IPC to the PAX that missed it this year and also because he didn’t do week 5. We modified this a bit, but the basic principle was still in place. Hope you guys enjoyed it! Here’s how it went down: Conditions: 50 degrees, …
AO: Rogue Q: Chewy PAX: Recount, Easy Street, Chewy, clickbait, Fallout (1st F), Bemis, Friar Tuck, Shocker, BunkBed, Selfie, Cauliflower , Cauliflower FNGs: 1 Cauliflower COUNT: 11 THE THANG: www.strava.com/routes/3012856141921008026 ANNOUNCEMENTS: Stumble tomorrow F3 Columbia 10 yr anniversary — 7am Saturday Upcoming: Bull 1/2; Cold Brew 1/2; TomTom Foolery COT:
Weather- 50 and clear Disclaimer- Prayer- circle up- SSH X 10 IC, TTT X 10 IC, LBAC F/B X 10 IC, Merkins X 5 OYO, IW X 10 IC, mosey to bus loop to see the big winkie (large box with exercises written on it). Partner up…1 pax run a lap around bus loop- other …
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 …
9 PAX appear ITG on this Tuesday morning. Mumble chatter was strong to begin especially with the Q’s choice of “bricks”. Great work overall. Thanks for having me men. Conditions: 72 degrees seemed nice, until it wasn’tFNG – 1Disclaimer – safe word: cock commanderPrayer Mosey to block pile – grab 2 bricksMosey to parking lot …
One Minute Warning: Disclaimer: Prayer: The weather: 73 and Humid Good to see some pax that I haven’t seen in a while today , and also a 1st time visitor from Water Boy (welcome!). Also, welcome back to SOG for his 2nd shank BC of the week. TClaps to CD for posting (and doing SL) …
It was just me at Surge today. I’m assuming that the Q sheet was right, so I just made something up on the fly, which is basically a normal Q for YHC. This was the workout. Conditions: Low 70’s and humid, some clouds in the sky Prayer, no need for a disclaimer The Thang: 20 …
It’s been a couple of months since YHC has stepped foot onto the hallowed grounds of Shawshank. F3 Midlands Tour, Summer baseball, and work travel have gotten in the way. Good to see some familiar faces this AM and hear the familiar complaining from Passion Fruit. After reading some recent backblasts (especially the latest from …
0529 – Disclaimer NOT given via GIFER 0530 – Music begins with the subtle chimes of the classical “Hells Bells” performed by the AC/DC Orchestra Warm Up – SSH (IC) – x 10 Imperial Walker (IC) x 10 Lap around dirt lot (noted it has been graded yet still has huge puddles, good job Richland …
YHC hasn’t been able to Q in a while. He was scheduled at the beginning of August but an injury sidelined him and he had to switch. Good day to be in the gloom with our brothers and getting some work in. We had a great crowd with some guys showing back up we haven’t …
10 pax for a back-to-school 12 circuit workout session. No Tardy slips on this fine morning. Music from the angst of my high school/college days. #GrungeRock #Flannel #MoshPit Everyone was so angry back then. Now it’s all peace, love and understanding. Yea right. Some of us are even worse today. 🙋🏼♂️ I think all pax …
Back 2 School w/ Good Hands – We All Learned SomethingRead More »
I promised the pax there would be no running today as they taper for the Spartan 10K in Newberry this weekend. Some of them even started tapering on Tuesday (looking at you, CD). Today was a good day, and I appreciate everyone who posted! One Minute Warning: Disclaimer: Prayer: The weather: 78 and humid Warm …
Conditions : Muggy… nice 81 degrees Warm UP : in cadence SSH 20, 15 Little Baby Arm Circle forward and then back, 15 raise the roof, 15 imperial walker, 15 through the tunnel, 15 Hand release merkins. Mosey to the blocks and then back to parking lot The Thang: little ladder drill, 20 block bench …
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: …
Some of us have given Shawshank the moniker “Swampshank” for good reason. YHC had a plan to go on one of the top fields today, but the three inches of water we had to run through foiled these plans. We had to settle for work in the parking lot instead. We missed some regulars, but …
It was balmy morning with the customary no breeze in the summer at the Beech. Homebrew reached out to me yesterday to ask if YHC would que since Yhc has been MIA for a while. It was a much needed accountability check from my brother. Thank You for that Sir. After some deep cover investigating …
Conditions 78F No FNGs Disclaimer COT/PRAYER The Thangs… It’s a twofer BB today as YHC humbly begs for forgiveness and offers cobains for forgetting to post a BB on 7/5 Here goes as best I can remember (7/5) Only 3 pax this morning with several missing due to out of town and general fartsacking …
8 PAX indulged Good Hands this morning celebrating 15 years of marriage. It was moist. “Thank you” guys for your support in all our marriages. Please continue to stay involved in our lives. Be intentional. Ask questions. Stay connected. Conditions: 75 Degrees and damp Disclaimer Prayer Mosey to Block Pile COP SSH 7 LBAC 7 …
YHC was invited by Boo Boo to lead the Detainees. While Boo Boo didn’t post, 15 others did including an FNG brought by dual F3 Lex and Cola citizen Bunkbed. We laughed. We cried. We put in some work. Conditions: 70 degrees, humid The Thang: Welcome FNG, disclaimer, prayer Mosey around parking lot and find …
Brick teed up this workout with a reference to dad jokes. Nothing gets the juices flowing like a good set of dad jokes. YHC came prepared to let a few fly but the other pax stepped up as well. Some really good ones were told, and some were real duds (mostly mine). All in all, …
Stride once ran Butler Loops regularly and it was always awful. YHC decided to do this and incorporate merkins and squats at each intersection. It was delightful. Conditions: 70 degrees, 98% humidity The Thang: Disclaimer, BOM Mosey around parking lot and across the road to front of LBC COP SSH x 10 IC Hillbilly x …
5 years ago yesterday, we lost Cheech. We remembered him this morning as we ran 6+ miles. #LeaveNoDoubt Conditions: 70 degrees, 93% humidity The Thang: Disclaimer, Count-off, BOM The Route: Reverse Manhunt Leave parking lot onto Maiden L on S. Church R on Gibson L on Pond View, take a loop L on Gibson L …
Weather: 67 Disclaimer Opening prayer by Booster Circle up: 9- Merkins IC10- LBAC, F/B, IC13- SSH, IC Mosey to teacher parking lot:14- squats, IC40- LBCs, IC43- IW, IC Pax couldn’t figure the above numbers. Of course Cheech (& YHC) was a Steelers fan and those were the Super Bowl wins! Mosey to soccer field All …
6 pax on a cool morning ran 4.6 miles of hills. Announcements Prayer requests Proverbs 22:29 devo
Conditions 74F No FNGs Disclaimer COT/PRAYER Mosey to block pile and go to short set of stairs At the bottom of the stairs start with one block burpee, one curl , and one OH press. Proceed up the stairs At the top of the stairs perform Bolt 45s. As in Usain Bolt the Olympic …
I’ll just take a minute to give the pax credit; today was humid and the workout was pretty terrible if I do say so myself, but everyone (yes even Coon Dog for the most part and by his standards) stepped up and gave great effort. Nice job today, men! One Minute Warning: Disclaimer: Prayer: The …
June 2nd Turning Point Q Weather: 72 degrees and humid. Perfect day for a core and arm/shoulder crank out. “The old man” has showed up for a youthful beat down. YHC was reminding other Turning Point pax that he was able to bring the strong game this morning and was hoping not to disappoint. …
Conditions: High 60s, clear, humid Prayer/Disclaimer COP: SSH x 10 Derkins x 10 TTT x 10 Werkins x 10 LBAC x 10 each way Merkins x 10 Mosey to first corner of track next to the fence: Full body circuits, up the ladder: 10 burpees, then run to next corner 20 Merkins, 10 burpees, then …
Showed up undertrained for 100 miles in 24 hrs. Goal: Amass as many miles as possible between 62 and 100 without ruining myself. Definitely wanting to beat last years 24hr attempt. 6,12,and 24 hour participants . Over 183 runners total. I’m 24th place after 1st lap out of 71 24 hr runners. 10am start time …
Another Tuesday rolls around and another morning to wake up and face the gloom with F3 men of Lexington. I had signed up to Q knowing that I would be coming off a race and knew I would need extra motivation to get up and moving. I am glad I did. Had a good time …
Conditions: Perfect The Warmup: 15 SSH IC 15 Imperial walkers IC 15 Frankensteins IC 15 Through the Tunnel IC 15 Arm Circles IC The Thang: Station 1 With blocks, 25 curls 25 overhead press Station 2 picnic tables, 25 box jumps 25 dips Station 3 pull up bars perform 5 pull ups each round. Station …
Weather: 70, clear Disclaimer/ Prayer Circle up. SSH X 10 IC, TTT X 10 IC, LBAC F X 10 IC, R X 10 IC, Merkins X 5 OYO. Mosey to end of lot and back to front of the school. List of exercises on a box. SSH, IW, Squats, LBC, Merkins, Burpees, BBSU, Calf Raises, …
On Feb 14, 2018, a teen gunman entered Marjory Stoneman Douglas High School in Parkland, FL killing 17 innocent students and faculty, injuring another 17. While many are saying “enough is enough” after yesterday’s school shooting in Texas, “enough was enough” many years ago at Columbine High School. After the 2018 school massacre in FL, …
YHC has heard it said that you cannot put a price tag on a real friend. Well, news alert…you can. The price tag is $1.80 plus tax. That’s right. For the low price of $0.90 per brick, YHC bought some friends today. YHC always wondered how much the pax of Shawshank were worth, and it …
Conditions: 70* with 89% humidity Disclaimer/Intro: Not a professional, modify as needed. On Tuesday morning Schrute not only challenged us physically but also encouraged future Q’s to bring something extra to the group other than a workout. YHC accepted the challenge & decided to drop a little F3 knowledge on the group. Beneficial not only …
Hoist came out today and kept YHC accountable to the workout. He was having some knee pain so we modified today. He walked the stairs while YHC did some speed work by high stepping each stair. Hoist put in a mile while I was able to get about 2.25 in total. Strong work for Hoist …
Weather Conditions: 67° Probably the only thing more synonymous with Shawshank than our beloved sprinklers is that no matter what, it is always a glorious morning when the Shank Pax gather together and get after it, well that and Cheers still not being funny. This morning was particularly special due to our front row spectatorship …
Disclaimer Warm up– TTT x11– SSH x10– Windmill x10– Imperial x10– Overhead arm clap x20 One big lap, grab a block, to the big field A friend of mine taught me this in high school I’m not sure if it’s a Navy Seal, Army Ranger, or other military workout, but it’s a good warmup: * …
Good times this morning were had by all as we ran the Shawshank loop of the Safe Run and used the upper field for the workout. We found out that Coon Dog has the same physical ailments as someone twice his age, mainly because he wouldn’t stop talking about it. He did run a full …
Every AO on “this” side of Old Chapin was born from Shawshank. It was 8 years ago yesterday (5/13/14) that we headed West and launched Shawshank. Before then, we had Graveyard and Crypt, a 20 minute drive for those on the west side of town. Expanding westward proved to be massive for our region as …
Conditions 58 degrees No FNGs Disclaimer COT/PRAYER Warm up : TTT 4ct IC Worlds greatest stretch 4ct 10 L/RLBACs 4ct 10 F/RImp walkers 4ct 10Toy soldiers 4ct IC The thang, Grab a block I thought the pax would like Flowers so I gave them Flowers by Moby. You know the one ,several minutes of lyrics …
10 Pax posted to Shawshank for a light block workout. According to the official tracker, we were able to complete the work in under 1 Mile, Thanks Ken Doll. We missed Brick (DR) and Leggo (Taper for some crazy event this weekend). Thanks to all the Pax for their may explanations on the aging process, …
The PAX didn’t know what to think when YHC stepped to the middle today. They slowly found out that neither did YHC. Conditions: Dark, clear, cool The Thang: Circle up for disclaimer and prayer. Mosey to the back parking lot for COP. Imperial Walkers 10 IC TTT 10 IC Windmills 10 IC LBAC 10 IC …
Monday night was like most nights at my home. Time spent with the M on the back deck, chasing fireflies with the granddaughter, eating 1/4 of a box of Lucky Charms at 9pm. Yep, life is good. What a great night of sleep YHC had and when the alarm went off, I was ready to …
The pax got what they wanted today…finally. We chased frisbees, welcomed the late sleeper, SayWhat? & lifted some blocks. Glorious weather, solid beat down delivered and even better fellowship. Conditions: Few Clouds 67 F The Thang OMW, Time, Disclaimer, Prayer, Pledge of Allegiance Mosey to press box COP (all IC x 20) SSH Windmill Squats …
CONDITIONS 60’s and clear. A veritable pantheon of celestial bodies everywhere you looked (also Jupiter and Venus shone brightly in the sky). Speaking of celestial bodies, 14 of Depot’s finest gathered to celebrate YHCs temporary departure from the gloom (as his orbit takes him “out west”) by getting a little work in. WARM UP Today’s …
Conditions: Perfect day to get a little sweat going! 70 degree calm conditions Warm UP: SSH, through the tunnel, little baby arm circles forward then back, raise the roof and imperial walker all in cadence. Then Mosey to end of parking lot and back. Head to grab the coupons. The Thang: 21’s seems like this …
12 PAX posted at Shawshank this morning. 11 to help YHC remember how to Q a workout and 1 Lego who was running like a million miles to train for a CSAUP event. Conditions: 67 deg F and clear, about as good as it gets FNGs, Disclaimer, Prayer The Thang: Mosey the big loop around …
With the Penn Relays coming to a close this weekend, YHC wanted to bring a speed workout to the Bounty which mimicked the relays by highlighting some of the distances and various paces that the athletes accomplished over the weekend. Since the Bounty takes place on the track (at least when YHC has the Q) …
5 PAX Pay Homage with the Wildcat Relays at The BountyRead More »
Weather: dry, low 60s, felt great One minute use called at 4:59 followed by disclaimer and prayer at 5:00. Moseyed to teachers lot to warmup. Ssh x 10 ic, mercan x 5 oyo, ttt x 10 ic, squat x 5 oyo, lbac x 10 ic forward and reverse, burpee x 5 oyo. Moseyed to blockpile …
Weather: 64 degrees, clear and calm. Great weather for boot camp. 3 pax already present for pre-run at 4:45 for some early miles before boot camp. (Disclaimer and prayer BOM for those comfortable with it) WARM UP Quick mosey around parking lot and back to flag. Through the Tunnel x …
A group of men met up in a parking lot at 5:30 AM to do a series of exercises.
Cobains for any PAX reading this if it comes across similar to other BackBlasts of the past, but unfortunately Police Officers continue to lose their lives way too often while doing what they were sworn in to do….preserve human life. A workout just like this one was brought to another AO when the NYPD lost …
6 HIM of BeechHouse Take on the 10-13 Workout Honoring Officer BarrRead More »
On December 4, 2021 an OG in the CrossFit community sadly took his own life leaving behind a wife and two young children. He suffered greatly from depression, PTSD and mental illness after retiring from the U.S. Army. Despite his passion to coach and help others unlock their true potential, his own personal darkness became …
60 PAX Converge to take on the Inaugural Don’t Suffer ChallengeRead More »
The PAX: Pick Axe, Canseco, Booster, Butter Maker, Simon Says, Danceoff, Stars & Stripe The Thang Disclaimer/PrayerMosey to teacher parking lot: Stretch & Warmup– side straddle hop x 10– through the tunnel x 10– windmills – arm circles (forward)– overhead clap– arm circles (reverse)– imperial walkers Mosey to basketball court: pair up – big …
16 Pax showed up for Good Hands’ circuit training this morning. Very similar to Tues at Shawshank but that’s ok. Good mix of tunes and mumblechatter. Always great to go back to where QIC spent so many years. Love these guys! Conditions: 49 degrees and clear – perfect COP SSH 15 IC TTT 15 …