• When: 2018-01-25
  • QIC: Voltron
  • The PAX: Notebook, Manscape (kotters!), Frodo(FNG), Ken Doll, Buzz Saw(R), Lego, Knozit, Cheers, Genie, Elmers, Dunphy

Get Busy Livin’ at the ‘Shank

Weather: 32 degrees

Although YHC has visited Shawshank before, this was the first time to Q out there. My apologies for providing a full 45 minute workout.

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance

Mosey towards the south soccer field. High knees, regular, butt kicks, regular. Stop on the field for COP.

The workout went something like this:

Since it is the 25th day of 2018 – 1-25-18 – Apparently no one picked up on the date pattern!

1 Burpee


Merkins X 9 IC

1 Burpee

LBAC X 13, Forward and 12 Reverse, IC with overhead claps in the middle X 25 IC

1 Burpee

Imperial Walkers X 25 IC.

Through the Tunnel X 18 IC (with clapping)

Run half way around the soccer field and line up on the side of the soccer field.

Bear crawl across. After 10 steps do 1 merkin, after 10 more 2 merkins, etc. all the way across the field.

Mosey back around around the soccer field for some Elevens:

Run across the field and do 10 Merkins. Run back and do 1 BBSU. Complete the cycle of Elevens.

50 Squats on your own, then run backwards across the field and run forward back to the start.

Rinse and repeat once for a total of 100 squats.

50 lunges on your own, 25 each leg, then run forward across the field and run forward back.

One more round of Elevens:

Running low on time so Run halfway across the field and do 1 burpee.

Run back and do 10 LBC’s.

Rinse and repeat for the full cycle of elevens.

Mosey back to shovel flag.

Flutter kicks X 38 IC for Cheech as YHC always does.


FNG – claims his friends already call him Rudy, so that’s out. Wouldn’t share any embarrassing personal stories, so targeted him being vertically challenged. Someone threw out Lord Farquaad from Shrek, but who can spell that? Frodo it is. Welcome Frodo!


Prayer Requests

Juice on his trip to Haiti

Lego & Dozier taking kids to confirmation camp this weekend

Ponzi doing Growruck this weekend

Unspoken requests.


-1/27 Growruck thingy at Dreher High School – only AO’s open in Lexington are Boneyard, Graveyard and Shawshank

-2/3 MGC Long Run

-2/24 Dam-To-Dam Relay

– March 3 F3 Lexington Four Year Anniversary

P200 coming up fast

Devo – Build One Another Up

There was a little tearing down going on this morning, but this devo is all about building others up.

1 Thessalonians 5:9-11

“9 For God did not appoint us to suffer wrath but to receive salvation through our Lord Jesus Christ. 10 He died for us so that, whether we are aware or asleep, we may live together with him. 11 Therefore encourage one another and build each other up, just as in fact you are doing.”

We poke fun at each other a lot at F3, but it is important that we build each other up as well. We all have many blessings, but at any given time we are all dealing with some problem with our marriage, work or children. Keep that in mind when others appear to be disagreeable to you. You don’t know what issues they might be dealing with in their lives. So, instead of trying to knock others down, let’s be positive and build them up.