• When: 2019-06-13
  • QIC: Knozit
  • The PAX: Raft, Soaker, Dr. Lovin, Grasshopper(2.0), Ram Rod, Kyle Coleman(FNG)-Una-Baller, BigBox, Dunphy, Buzzsaw(R), Lego, Coon Dog, Cheers, Chimichunga, Knozit(R)

Shawshank Suffers Through a “Who’s Your Daddy” – Pre-Father’s Day Beatdown

Conditions:  75 Degrees and wet, but no rain

The Thang:  YHC’s only request for Father’s Day was for my 2.0 Grasshopper to join me for a F3 Boot Camp at Shawshank.  When he obliged to come, YHC was inspired to deliver a beat down! Great to see a good crowd of 14 Pax show up in the moist gloom.  Unfortunately, Dr. Lovin injured his calf during a sprint and had to leave. Also, we welcomed FNG Kyle Coleman-Una-Baller (actually provided the Pax with an amazing story on how he lost a testicle during college) YHC thinks he’s a keeper!  He took his first beat down with a smile on his face.


COP – Mosey 20 feet to parking lot for a quick warm up

SSH  50x IC

Imperial Walkers  20x IC

LBAC  10x Forward, 10x Backward IC

Overhead Claps  20x IC

Mosey to top soccer fields and line up along sidewalk

“Who’s Your Daddy”:  All Pax line up at one end of field.  YHC calls out a specific exercise.  All Pax sprint to middle of field(marked) and perform 10x reps…. and sprint back to start and do another 10 reps… then sprint backwards to middle of field and perform 10x more reps… then sprint backwards to start for another 10x reps.  Plank until YHC calls for Recover.  Rinse & Repeat with many different exercises.

What’s the catch?  If YHC wins a sprint, the reps are double for that set!  (An extra challenge for YHC, but really enjoyed watching the Pax strategize on who’s turn it was to expend extra energy and out sprint YHC).

  1. Merkins 10x, 10x, 10x, 10x
  2. BBSU 10x, 20x, 10x, 10x, (Note: YHC won the sprint which doubled the reps
  3. Squats 10x, 10x, 10x, 10x
  4. Carolina Dry Docks 10x, 10x, 10x, 10x
  5. Burpees 10x, 10x, 10x, 10x
  6. LBCs 20x, 10x, 10x, 10x  (Note: YHC won the sprint which doubled the reps
  7. Merkins(Hand Release) 10x, 10x, 10x, 10x,
  8. Monkey Humpers 10x, 20x, 10x, 10x  (Note: YHC won the sprint which doubled the reps
  9. American Hammer 10x, 10x, 10x, 10x
  10. Jump Squats 10x, 10x, 10x, 10x
  11. BBSU 10x, 10x, 20x, 10x  (Note: YHC won the sprint which doubled the reps

Mosey back to shovel flag

Count / Name-a-rama  (14 Pax)


Ryan Rawl Memioral Workout, July 4th;

Blue Ridge Relay finalizing teams now

Prayer Request:

Dr. Lovin – who injured his calf during sprints and had to leave