• When: 1/24/15
  • QIC: Grave Digger
  • The PAX: Meatball, Muggy Tape, Lego (awesome, as usual), Bedpan, Notebook, Noonan (Welcome!), Mayhem, Grave Digger

Your “EVERYTHING” hurts? Well, your “EVERYTHING” got better

It was soggy and the bricks got heavy, but 8 pax defied the #fartsack this morning and showed up ready for what turned out to be a full-body beatdown. 3 pax decided that the beatdown wouldn’t be all that hard, so they elected to put in a cool 5 miles at #Stridelite XL. All pax packed a lunch and left everything out there. Excellent work by all.

Conditions: 40 degrees and soggy

Disclaimer and Prayer


***Follow Me for COP***

  • Side Straddle Hops x 20 IC
  • Through the Tunnel x 20 IC
  • Plankjacks x 20 IC
  • Wind Mills x 20 IC
  • Merkins x 20 IC
  • Squats x 20 IC
  • Burpees x 10 OYO
  • Little Baby Arm Circles (Forward) x 10 IC
  • Little Baby Arm Circles (Backward) x 10 IC


***Indian Run 1 lap around big soccer field***

***Line up on sideline of big soccer field and partner up.***

  • Wheel Barrow to 1st light pole.
  • Partner Bear Crawl to 2nd light pole.
  • Wheel Barrow to 3rd light pole.
  • Crab Walk to 4th light pole.
  • Fireman’s Carry back to 3rd light pole.
  • Lunge Walk back to 2nd light pole.
  • Fireman’s Carry back to 1st light pole.
  • Lunge Walk back to start line


***Follow Me to Brick Pile***

  • Each pax grab 2 bricks and follow me!


***Dufresne’s Loop**  ***Complete all exercises and laps WITH bricks in hand.***

  • Start on “grassy side” of boardwalk.
  • Overhead Press x 30 OYO
  • Run to “concrete side” of boardwalk.
  • Low Squats x 30 OYO
  • Run to end of sidewalk at the turn.
  • Merkins x 30 OYO
  • Run back to start point.
  • RINSE AND REPEAT for Lap #2 and #3
  • Total of a 3/4 mile run, 90 Overhead Press, 90 Low Squats and 90 Merkins.



High, left arm up, right arm up, left leg up, right leg up, right arm/left leg out, left arm/right leg out, high, low, high low, high, low.

***Return bricks to brick pile.***


***Follow Me to Shelter***

  • Incline Merkins x 20 IC
  • Step Up’s x 20 OYO (each leg)
  • Tricep Dips x 20 OYO
  • Decline Merkins x 20 OYO
  • Box Jumps x 20 OYO


***Grab a spot on the wall***

  • People’s Chair x 2 minutes
  • Balls to the Wall x 1 minute


***Circle up for Mary***

  • Little Baby Crunches x 20 IC
  • Boat/Canoe x 2 minutes
  • Flutter Kicks x 20 IC


***COT and BOM***


YHC rolled in this morning with a plan to get as much work in as possible in an hour. The men of #Shawshank gave all they had with little to no rest between exercises. Kudos to “Noonan” for making the trip from #F3Columbia to see what all the fuss is about at #Shawshank. He knocked out the trifecta of #StrideliteXL, #Beatdown, and #Coffeeteria with enthusiasm. The boys across the bridge should be proud. Also, #Tclaps to Mayhem for posting at #Crypt and then racing to #Shawshank to spend the last 15-20 minutes with his brothers. It meant a lot to YHC and speaks to the type of  #IAm3rd guy he is. By the way… #hashtagsareoutofcontrol


  • February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here: thegorun.org.
  • February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 boot camp. Another DoubleDown opportunity. Register here: lrah.org
  • March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.
  • April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry.  Also, No Show has agreed to be our Mud Run Region Q. Preblast coming soon.
  • May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/
  • American Sniper – Private viewing at Dutch Square next Saturday at 8:45. HC on the preblast. Need to get 70 pax there. Do it! Seriously… it’s 6 bucks. http://f3nation.com/2015/01/20/f3columbia-lake-murray-lexington-to-converge-at-the-movies-american-sniper/


  • Safe travels Bearded Lady
  • Hot Spot’s family
  • SawWhat?’s sister
  • Knozit’s father and father in-law.
  • Sebastian – Diagnosed with leukemia last week. If you want to help… http://www.youcaring.com/medical-fundraiser/team-sebastian/290108#.VLfXPYPfwLZ.mailto
  • All of our brothers on the mend at Boneyard… or at home.
  • Walker and the Phillips family (NailPop)
  • Hash and Rice – Wife is expecting.
  • Lots of folks struggling this time of year. Keep them in your prayers and do your part to help them out if you’re able.

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