• When: 2024-03-09
  • QIC: No Help, Ranger, Quisenberry, Ken Doll
  • The PAX: Juice, Paper Jam, Rocking Chair, Papagiorgio, Alter Boy, Tailpipe, Shades of Grey, Coon Dog, Soaker, Cheers, Shine, Shortage, Notebook, Headgear, Rock Drop, Argyle, Kenwood, Floppy Disk, Columbo, Voltron, Postal, Eggo, Dunphy, Buzzsaw, Moist, Spackle, Bulldog, Thumbs Up, Roller Skates, Breaker Breaker, Forest, Bunkbed, Strut, Ballboy, Cowbell, Escobar, Mini Me, Green Jeans, Knozit, Kukoc, Bar Crawl, Jar Jar, Handlebar, Cartwheel, Tardy, Mercy Rule, Liberace, Glowworm, Yellow Cake, Buttermaker, Little Papi, Shadow, Cheddar, Double Fault, Sweet Tart, Prime, Bear Market, Baby Ruth, Swingline, Keystone, Duff, Revere, Milli Vanilli, Swanson, Booo, Atomic, Boo Boo, Blue Rhino, Chandler, Pearl, Wapner, Bunkbed (2.0), Chester, FNG-Carolina Squat, Rudder, Tapeworm, Hat Trick, Sticky Note, Tesla, Ken Doll, Ranger, Quisenberry, No Help

10-Year Anniversary Convergence

Ten years ago last weekend, F3 Columbia gave it away to our Lexington community and we are forever grateful. Six months after that, we became part of the new F3 Lake Murray region. Three months after that on December 19, 2014, F3 Lexington became a region. What a ride it has been. 

So, today, we celebrated. The weather forecast looked terrible but 83 men decided to post anyway and were rewarded as the rain stopped right at 6:30am. Some pax returned for the first time in a long time (#Kotters).  F3 Columbia brought a #clowncar. Several 2.0s posted, the next generation as No Help appropriately called them. Most AOs were represented (I see you, Kitchen…I also see the AOs that didn’t represent a single pax). 

All former and current Nantans led this convergence at the same AO we had our Big Bang. It was an honor. No Help, who served as our Nantan for 2+ years, passed the flag off to our new Nantan, Bulldog. 

We have so many #HIMs in our region, it’s tough to pick one that stands out. Even with that, Bulldog was an easy choice. Let’s get behind him. 



Special thanks to Fast Casual for hosting us at Salsaritas for #coffeteria

Conditions: 50s, gray but no rain

The Thang:

Disclaimer, BOM


  • SSH x 10 IC (KD)
  • Merkins x 10 IC (Ranger)
  • IW x 10 IC (Quisenberry)
  • TTT x 10 IC (No Help)

Count off and remember your number

Ranger – Pain Train on the football field

Run to 20, 10 merkins
Run back to goal line, 1 burpee

Run to 20, 10 merkins, run to 40, 10 squats, return to 20, 10 merkins, run back to goal line, 1 burpee.

Continue rounds, adding 20 yards each time, alternating 10 merkins and 10 squats at each 20 yards on the way out and back and finish with 1 burpee at the goal line

Quisenberry – Block at the press box

Block Squats x 10 OYO
Block Swings x 10 OYO
Curls 4 Girls x 10 OYO

Mozey to the rail and back

Shoulder press x 10 OYO
Tricep Extension x 10 OYO
Napalms x 10 OYO

Mozey to the steps and back

Squat thrusters x 10 OYO

Recover and rotate

No Help  – Track Workout

Warmup loop around

Exercises on the 100’s:
CDD’s x 10
High plank x 20 sec
Squat Jumps x 10
Mountain Climbers x 10/leg

Ken Doll – Cemetery Hill Light Pole Ladder

  • Plank Jack Merkins x 10 at bottom of the hill
  • Run to 1st light pole – Plank Jack Shoulder Taps x 10 (2-ct)
  • Run back to bottom for Plank Jack Merkins x 10
  • Rinse & repeat for each of the 4 light poles, performing same exercise at each pole on the return trip

Meet back at the 50 yd line for COT, Nantan announcement, BOM

Devo by No Help: Luke 16:10

Do the little things well


  • Your new Nantan is Bulldog
  • 3/16 Lexington Race Against Hunger. Register here: https://lrah.org/
  • Stay tuned for announcement on The Gauntlet

Prayer Requests:

  • Sarah Harmon
  • Ashley Roberts
  • SnB’s Dad
  • H4T
  • Blue Bloods’ nephew Santino


We’ve gone through many stages in our 10 year history. 

  • Tremendous growth and westward expansion in the early years. For context on how exactly how expansive we got, We had 17 Tues/Thurs bootcamps on the schedule. Our record number of recorded pax on a bootcamp day was 234 on 8/24/17. 
  • The CSAUP stage where it seemed every pax was participating in the BRR, P200, or GORUCK events regularly. While we still participate in large numbers, the CSAUP years contributed to a lot of burnout among our pax (IMHO). 
  • The plateau stage that seems to occur in every region around year 5. This isn’t a scientific fact, just YHC’s observation. 
  • The COVID stage attempted to derail us but we stayed strong doing virtual workouts and off-campus workouts with #shieldlock groups. 
  • The Home AO stage where pax tend to stay only within the confines and comfort of their home AO. 
  • #Shieldlock stage where many pax naturally broke away from larger groups to “do their own thing.” The #shieldlock stage is a result of the home AO stage. 

The Home AO & Shieldlock stages are where we currently sit. While our numbers are very healthy (not many regions can boast of 100+ pax in any given day), our new Nantan astutely sees where we are and how we can thrive through it. As a pax, we need to make our big region smaller. Bulldog has charged us with visiting other AOs, lead workouts at other AOs, headlock new and old pax. So many #sadclowns we need to reach. That’s our mission. 



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