• When: 2019-10-08
  • QIC: Voltron
  • The PAX: Ponzi, Beaver Pelt, Bing, Hash & Rice, Coon Dog, Buzz Saw(R), Knozit(R), Cheers, Genie, Ramrod, Soaker, Nick, Five-Play

Return To Shawshank

Weather: 65 degrees


YHC just retired from AOQ duties last week when yesterday the call came to the bullpen that Cowbell needed a substitute Q. This was YHC’s second Q at Shawshank, and the first in about 19 months. It was a lot warmer today than last time, but the weather was pretty nice.


The Thang:

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

Mosey towards the south soccer field. Stop on the field for COP.

The workout went something like this:

10 Merkins on YHC’s count (giving lots of Merkin practice today)

SSH X 19 IC (year ends in 19 and has been 19 months since I was last here)

10 hand-release Merkins OYO

LBAC X 10, Forward and 10 Reverse, IC with overhead claps in the middle X 10 IC

Merkins X 10


Merkins X 10 OYO

Imperial Walkers X 19 IC.

Line up on the side of the soccer field.

Bear crawl all the way across the field. Run around end of field and back to where we started.

Merkins X 10 OYO – forgot initially but made up for it.

Lunge across the field – 25 lunges each leg, run the rest of the way. Mosey around end of field and back to where we started.

10 Merkins.

Crab walk halfway across the field except for Buzzsaw and YHC. Run around end of field and back to where we started. 10 Merkins.

50 Squats on your own, then run backwards across the field. Mosey around end of field and back to where we started. 10 Merkins.

Rinse and repeat once for a total of 100 squats.

Pax were looking tired and appeared to be in need of a break, but instead they insisted on moseying around the perimeter of the soccer field, stopping at every other light pole to do a burpee.

Back to the soccer field and line up for some 11’s.

Merkins X 10 first, though.

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

Mosey back to shovel flag.

10 Merkins OYO one last time

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


Prayer Requests

Family of couple in motorcycle accident


Lexington fireman’s family

Unspoken for Shawshank pax

Other Unspoken requests.


  • 10/11 – Cowbell cookout at his house (not just for Arena pax after all)
  • 10/26 Go Leo Go – see Thumbs Up
  • 11/16 Cheech 10k / Half Marathon
  • 12/14 Christmas Party
  • 01/04/20 Harbison 50K
  • 2/15/20 Dam-To-Dam Relay
  • March F3 Lexington Six Year Anniversary

P200 coming up fast – Knozit’s team looking for one runner

Devo – Build One Another 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(s) 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.