• When: 2017-11-14
  • QIC: Ken Doll
  • The PAX: Cheers, Doo Dah, Elmers, Taurasi, Dunphy, Knozit, Ponzi, Notebook, Coon Dog, Brick, Cowbell, Lego, BuzzSaw, Ken Doll, FNG-Ex Lax

Old School Shank

YHC was feeling a little nostalgic this am and decided to give The Shank pax an old school throwdown. Tried and true snotwogglers like Dirty MacDeuce, Strings of Fire and Jacob’s Ladder were on the mental weinke…even threw in a couple of burpee planes. It was really nostalgic hearing Notebook’s mumblechatter at The Shank. He’s been missed as he’s ventured off to The Arena to ruin yet another perfectly good AO.

Welcome FNG Ex Lax. This 17 year old future Citadel knob took everything thrown at him. He’s fortunate to have El Cid grads Lego and Coon Dog mentor him this AM.

Thanks for all the birthday wishes, fellas. Means a lot.

Conditions: low 40s, clear

The Thang:

Welcome FNG

Warm-up mosey

SSH x 10 IC
TTT x 10 IC


Dirty MacDeuce
Merkin x 12 IC
Flutter kick x 12 IC
Squat x 12 IC
1 lap
x 4

Burpee plane


Jacobs Ladder
Run up hill – 1 burpees
Run down
Run up hill – 2 burpees
Run down
Run down
R&R until 7 burpees up top


Burpee plane

Strings of Fire
Diamond Merkin x 6, Carolina Dry Dock x 6, Wide Merkin x 6
Sprint 100 yds
AMRAP for 8 min

4 pole suicides

Back to the flag


Devo: Galatians 7-8 “Do not be deceived: God is not mocked, for whatever one sows, that he will also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the spirit reap eternal life.”

Prayer Requests:
-Blindside’s 2.0
-Dear Diary
-Lego’s friend

-11/18 Hairy Bison
-12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-1/6 Harbison 50K
-1/27 GrowRuck Weekend