• When: 2018-05-19
  • QIC: Grave Digger
  • The PAX: Muggsy, Ken Doll, Honey Boo Boo, Spaghettios, Iron Mary, Scotch, Wee Wee, Half Empty, Escobar, Hash N Rice, Knozit, Kenwood, Meatball, Cowbell, Argyle, Stalker, Notebook, Brick, Buzzsaw (RESPECT), Bing, Irrev, Dunphy, Muggy Tape, Mercy Rule, Man Bun, Bambi, Slumlord, Paper Jam, Grave Digger

4 Years of Shenanigans

29 of F3 Lexington’s finest honored YHC by coming out and celebrating 4 years of trying to get better. The plan (yes… there was a plan) was to go old school with some of YHC’s favorite Shawshank exercises, and cover a large portion of this sprawling AO. Mission accomplished.

Conditions: Shawshank. No need for an explanation.

Disclaimer and Prayer

Slaughter Starter – Drop and perform 20 burpees OYO

Follow me to the soccer field for COP

Side Straddle Hopes x 20 IC

5 Burpees OYO

Through the Tunnel x 20IC

4 Burpees OYO

Imperial Walkers x 20 IC

3 Burpees OYO

Squats x 20 IC

2 Burpees OYO

Mountain Climbers x 20 IC

1 Burpee


Line up on the goal line and grab a partner.

Fireman’s Carry P1 to the 50 yd line.

Flap jack to opposite goal line.

Lunge Walk OYO another 30-ish to the next field.

Line up on sideline.

Bear Crawl to the halfway point.

Crawl Bear to the opposite sideline.



Follow me to the lower soccer field, and line up at the bottom of the hill.

Jacob’s Ladder

Start with 1 squat at the bottom.

Run up the hill. Perform 10 merkins.

Run down. Perform 2 squats.

Repeato until 1 merkin and 10 squats.



Line up at the corner 1 of the field.

20 merkins

Back peddle to Corner 2


Sprint to Corner 3

20 Merkins

Back Peddle to Corner 4


Sprint to Corner 1

20 Merkins



Indian Run to the upper soccer field near the road.

Form 2 lines at the goal line.

Railroad Tracks

The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.


Circle up at midfield for…


Pax in a circle on their backs heels up. First pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle.


Form 2 lines on the goal line for…

Tunnel of Love

Everyone in high plank… 1st pax low crawls to the end of the tunnel and assumes high plank position. Repeato until the tunnel reaches the end line. Dunphy pulled a “Dunphy” here. Use your imagination.


Follow me to the bridge.

Bear crawl to the end and assume plank position.


Lunge Walk back to the other side.


On your six for Mary

American Hammer x 20 IC

Boat / Canoe OMC

Flutterkicks x 20 IC


Slaughter Finisher – Drop and perform 20 burpees OYO

That’s a wrap.



I don’t really know where to start… The last 4 years have been some of the best years of my life. I changed jobs and it afforded me an extra hour each morning to try something new. Something I had heard about through guys named Dozer, Rubber Ducky, Yogi, etc… Sounded kind of corny, but these cats were on fire for it so surely there must be something to it. Let’s give it a shot. Nothing to lose… Right?

Wrong. I lost my soul out there the very first day. I wasn’t a guy in terrible shape. I figured I could go reasonably strong for 45 minutes without crapping out. Wrong again… Scooper had the Q that day and he looked like he had been doing this “thang” for years. He was strong and fast and it seemed to come naturally to him. Then he dropped a PT Test on us. I was embarassed and ashamed. It was humbling. It was just what I needed to make a change in my life. I didn’t like coming up short. It lit a fire.

Fast forward 6 months. I was stronger, faster and more confident. I had 50 new friends. I had 5 “close” friends that I confided in. This was something different. I’m hooked. I’m all in. As Ken Doll poured every ounce of himself into growing this “thang”, new leaders emerged and the Lexington side of F3 Lake Murray (OG F3 Columbia) exploded in a way never seen before. KD was granted a region and a brand new shovel flag by Sway for Christmas 2014.

Fast forward 3+ years. Look at what we have here in this “small town” of Lexington. We’re a household name. We’re highly visible. We’re dialed in to almost every need in our community. We are high-impact men. We’re proud of the group we belong to. We talk about it to anyone who will listen. We are F3, and I couldn’t be more grateful to the men who came before me, and after me, for making me the man I am today. I’m far from perfect, but I’m not where you found me. For that I am grateful. Remember who we are, and STAY THE COURSE.

– GD


F3/FiA 2.0 Workout 06.16.18 at 7:00am at Lexington HS track

Westside Convergence 05.26.18 – Location TBD, Time 6am

Memorial Day MURPH around Lexington AO – more to come

Prayer Requests

All unspoken requests