• When: 2024-02-01
  • QIC: Hash and Rice
  • The PAX: Shine, Coon Dog, Revere, Garth, Cheers, Duff, Lego, Shades of Grey, Shack

More running fun @f3Shawshank

The Pax had a crowd for a pond view loop Stride Lite adventure. Once they returned, late mind you, then we were ready to get started with a fun morning of developing betterment. The amount of gaseous discharge that was released during the workout was troubling. So much at the Q was starting to become concerned as to the diet and overall health of the pax.

Weather Conditions: Balmy 32 degrees

Disclaimer and prayer

Mosey to the far side of the track


  • SSH X 10 IC
  • TTT X 10 IC
  • LBAC X 10 IC
  • LBAC Reverse X 10IC
  • OHC X 25 IC

Mosey to the near side of track to start


The Thang

25 Hand Release Merkins & 25 (2 CT) Shoulder Taps

1 Lap

75 Walking Lunges

1 Lap

100 Squats

1 Lap

25 V-Ups & 25 BBSU

turn around and mosey to other soccer field

25 Wide Merkins & 25 Merkins

Run to other side through Soccer Field & Back

10 Hurpees

Run to other side through Soccer Field & Back

50 (2 CT) American Hammers

Mosey to shelter

Jumbo Flutter Kicks x 30 IC

Balls to the wall for 30 seconds




  • Jailbreak tomorrow-Running option will be available
  • Lego’s tutu Q 02/10/24
  • Dam to Dam 02/17/24
  • F3 Lex 10 Year Convergence @ Graveyard 03/09/24
  • Lexington Race Against Hunger 03/16/24

Prayer Request:

  • Cheers’ M
  • Sara Harmon
  • Hot for Teacher
  • Shake and Bake (father)
  • Cheers’ FIL

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