• When: 2024-02-08
  • QIC: Cheers
  • The PAX: Love Shack, Hash and Rice, Coon Dog, Lego, Duff, Shortage, Garth (R), Shine, Revere, Cheers

Celebrating 8 Years of Brotherhood at Shawshank

Eight years ago today, I went to the gym in the afternoon because I had missed that morning’s workout. Probably had something to do with our 6mo old keeping us up the night before, but who knows.

My friend happened to be there too and we talked for a little while. Later on, he sent me a text and asked if I wanted to go to F3 with him tomorrow. I reluctantly agreed. That friend was E2, which most of the longtime Shawshank PAX know.

Dunphy was the Q that day, February 9, 2016, and he took someone who thought they were in shape and showed them that they absolutely were not. Now, 8 years, over a thousand workouts, countless CSAUPs, and even more brothers, I have never regretted a minute that I joined F3. Thank you to all the brothers that have helped me along this journey.

Here’s how it went today:

Conditions: Clear, low 30’s

1 minute warning 


Mosey to soccer fields:

COP all IC:

• SSH x 10

• TTT x 10

• LBAC x 10 each way

Break into groups of 3 for a Fuel inspired workout.

The Thang:

One PAX moseys down to third big light pole, two PAX stay behind at first big light pole:

Round 1 of cycles:

  • At first light pole, PAX 1 does Burpees, while the PAX 2 half sprints to third one.
  • While PAX 2 is running, PAX 3 at third big light pole is doing merkins
  • Rinse and repeat until PAX 1 returns to starting position. This completes one cycle. Rinse and repeat for 5 cycles.

Round 2:

  • Rinse and repeat cycle 1, except PAX 1 starts with Bonnie Blair’s, PAX 3 starts with squats for 5 cycles

Round 3:

  • Rinse and repeat cycle 1, except PAX 1 starts with mountain climbers, PAX 3 starts with LBC for 5 cycles

Mosey to shelter and grab a spot in the bench:

Upper body burnout

  • incline merkins x 10
  • Decline merkins x 10
  • Dips x 10
  • Rest 30s
  • Rinse and repeat x 4

Lower body burnout:

  • Step ups each leg  x 10
  • One leg squats each leg x 10
  • Calf Raises x 20
  • Rest 30s
  • Rinse and repeat x 4


  • Flutter kicks x 10 IC
  • American Hammer x 15 each side OC
  • Iron crosses x 10 OC
  • 6 inches x 1 minute




  • Jailbreak tomorrow at 5a
  • Man mornings Al Lexington Baptist at 6:30
  • Tutu on Saturday
  • 10 yr convergence at River Bluff High 3/9
  • D2D 2/17
  • April 19-21 guys weekend
  • LRAH 3/16a
  • Men’s oyster roast at Mt Horeb 2/23, sign up on Mt Horeb website


  • Sarah Harmon
  • YHC’s wife, Ashley
  • Garth’s M, Janet
  • Hot 4 Teacher
  • Shake and Bake’s father
  • Soaker and family
  • Beckham family
  • Good Hands neighbor Eloise
  • Cason Smith having kidney failure, needs transplant Cason Needs a Kidney
  • John Bouknight and family
  • Hash’s SIL and wife with stroke complications
  • Marriages
  • Our Country



Mark 4:19 but all too quickly the message is crowded out by the worries of this life, the lure of wealth, and the desire for other things, so no fruit is produced.

Our minister a few weeks ago had a sermon on how evil occupies our minds by distracting us from God. Distractions can lead us astray from Godly pursuits and what Jesus wants the most from us; to live in the ways in which He taught us.

There is no other bigger distraction for the common world than our cell phone. Statistically, people aged 16 to 64 spend 44% of our lives looking at a screen of some type. These are not evil in themselves, but are a tool to invite evil by distracting us. How many times have you went to look up something on your phone and, an hour later, found that you are now watching a video of two country boys driving through the snow with their buddy riding in an inter-tube hooked up to the trailer hitch? We completely forgot what we were looking up in the first place. What was that important thing you were trying to find?

Evil is distracting us all the time. We have to fight against it and keep it from entering our lives, making us say “no” to the important things in which we need to say “yes.”

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