• When: 2017-09-21
  • QIC: Ken Doll
  • The PAX: Brick, Genie, Dunphy, Big Box, Lego, Malfunction Junction, Field Goal, Raft, Doo Dah, Cheers, Coon Dog, Cowbell, Bonsai, Bing, Taurasi, Knozit, Hot Rod, Ponzi, Ken Doll

Every Day is Core Day

Ol’ Field Goal announced his return his to Shawshank so YHC wanted to design a beatdown that didn’t require running or lateral movement. What resulted was a core smokefest and a ton of complaining from a lot of bald white guys. Boy, does the Shank have a bunch of bald dudes. It’s really striking. Good thing Dunphy & MJ were there to uphold the hair game.

Sure did miss you, Notebook. No running means more oxygen and more mumblechatter. Today would’ve been your day to shine. We also missed regulars Muggy Tape, BuzzSaw, Uncle Ron, Elmers and Hash & Rice. Overall, good crowd today. Let’s keep it up.

Thanks for indulging YHC on a core-style workout.

Conditions: 67 degrees, 98% humidity

The Thang:


Mosey to nearby soccer field

Big Ol’ Arm Circles x 20 IC
Merkins x 10 OMC
Flutter kicks x 20 IC
Merkins x 9 OMC
Flutter kicks x 15 IC
Merkins x 8 OMC
Flutter kicks x 12 IC
Merkins x 7 OMC
Flutter kicks x 10 IC
Merkins x 6 OMC
Flutter kicks x 10 IC
Merkins x 5 OMC
Flutter kicks x 10 IC
Low plank – hold for 1 min
Merkins x 4 OMC
Flutter kicks x 10 IC
Merkins x 3 OMC
Flutter kicks x 10 IC
Merkins x 2 OMC
Flutter kicks x 10 IC
Low plank – hold for 1 min
Merkins x 1 OMC
Flutter kicks x 10 IC

Line up at goal line for 11s
plank jack merkins x 10
inch worm to line 25 yds away
BBSU x 1
inch worm back
R&R until 1 pjm & 10 BBSU

Plank walk to line
Mt Climbers x 10 IC
Plank walk back
Low plank Peter Parkers x 10 IC

Mosey back to the flag


Devo: Ecclesiastes 8:15 “So I recommend having fun, because there is nothing better for people in this world than to eat, drink and enjoy life. That way they will experience some happiness along with all the hard work God gives them under the sun”

Prayer Requests:
-Injuries: Field Goal, Milk & Cookies, No Help
-Illness: Blindside’s 2.0 Maggie, MJ’s FIL Steve
-PYT starting GORUCK Selection today

-Whiskers for Wheels
-P200 registration is on. Form or find a team. Say What is the QIC
-Red October, New AO launches: https://www.f3midlands.com/lexington-sc/preblast-red-october-grow-big-or-go-home
10/3 – New Providence Elem
10/5 – Deerfield Elem
10/10 – Rocky Creek Elem
-11/11 – John Flanagan Memorial 10K
-12/15 – F3/FiA Christmas Party