• When: 10/14/14
  • QIC: Ken Doll
  • The PAX: Peachy, Scotch, Dunphy, Kiffin, Cheat Sheet, Bullpen, Schwinn, Sawdust, Fat Tire, Scooper, JJ, Meltdown, Napalm, Putt Putt, Yee Ha, Optimus, Half Empty, Ken Doll

Shawshank Meets “Andy”

18 faithful met a new friend at Shawshank this am. YHC met him last Saturday at the ridiculously awful GoRuck simulation and thought the pax would like him. Finding out our esteemed F3LM Nan’tan Napalm was going to post with us, this conversation took place:

shawshank quote

His name is Andy and we carried him. This was after introducing ourselves to 15 of his relatives. We also did a few merkins.

Conditions: 73 degrees, 87% humidity

The Thang:

Mosey around, circle up

SSH x 15 IC
IWs x 16 IC
Merkins x 15 IC
Carolina Dry Docks x 15 IC
LBCs x 15 IC
Heel touches x 15 IC
Russian Twists x 15 IC
Flutter kicks x 15 IC

Line up – Prisoner lunge to pole
Line up – Bear crawl to next pole

Start at light pole 1 – 1 merkin
Sprint to light pole 2 – 2 merkins
Sprint to light pole 3 – 3 merkins
Yada yada yada
Sprint to pole 15 – 15 merkins
Total = 106 merkins

(Immediateley with no rest)
Backtrack starting at light pole 15
Pole 15 – 1 BBSU
Sprint to light pole 14 – 2 BBSU
Yada yada yada
Sprint to pole 1 – 15 BBSU
Total = 106 BBSU

Plank-o-rama until the 6 arrives

Pax meets Andy
Divide into 2 teams
Team 1: 6’1″ or taller
Team 2: 6 ft or shorter


Team 1 carries Andy to picnic area while Team 2 sprints to picnic area for AMRAP tricep dips
Team 2 carries Andy to brickpile while Team 1 sprints to brickpile and grabs bricks for AMRAP tricep ext

Countdown Merkins


Devo by Ken Doll: 1 Corinthians 13:13 “Now these 3 remain: faith, hope and love. But the greatest of these is love.”

-Thanks to Boris for initially rescuing Andy from the chipper. Thanks to Napalm to delivering Andy this morning.
-Great work by the pax this am. Lotta merkins and ab work today along with some good cardio.
-Stridelite had another good showing. These men are putting in the extra work to #getbetter.
-Tclaps to Napalm and Scooper for bootcamping with weight this am.
-Great to see Shawshank’s most recent FNGs continuing to post. Make it a habit. You’ll love the results. That’s a promise.

-F3 Tailgate for LHS at RBHS this Friday. Let’s get a good crowd out there to support our local schools and to pub F3. Preblast here: <a href="http://f3nation.com/2014/10/11/gators-vs-wildcats-f3-tailgate/
-Sumter expansion. We'd like an F3LM contingent to support this expansion. If you have a free Saturday this month, please go. Pay it forward. Backblast from the Sumter launch here:http://f3nation.com/2014/10/12/f3-takes-off-in-sumter/

Prayer request for Pajanimal with a back issue. The Great Supporter needs our support.

0 thoughts on “Shawshank Meets “Andy””

  1. Super awesome workout this morning Ken Doll. Not sure I like Andy or his family after the gloom’s pain. Ps: thanks for the cardio improvement hour. You Rock..!!

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