• When: 2023-05-13
  • QIC: Ken Doll
  • The PAX: Notebook, Dunphy, Coon Dog, Duff, Cowbell, Spackle, Voltron, Bulldog, Headgear, Soaker, Knozit, Ha Ha, Lego, Shades of Grey, Kenwood, Muggy Tape, Revere, Love Shack, Hash & Rice, Pick Axe, Brick, Dr. Lovin, Gills, Tadpole, Alter Boy, Buzz Saw, Garth, Home Brew, Ken Doll

Shawshank 9-Year Anniversary

Nine years ago today, F3 Lexington (then still F3 Columbia) made it’s westward move to Gibson Road Soccer Complex, now known as Shawshank (due to proximity of the jail). At that time, our only bootcamps were at River Bluff High School with Graveyard and Crypt. Those workouts were #problematic, as 50+ pax would show up for each bootcamp. Once we expanded west, F3 Lexington really took off. Shortly after, Shawshank birthed SnakePit then the The Hollow then Arena then Tomahawk then Smokehouse then CAT then Surge then Ambush then BeechHouse. 

Shawshank is known for its #mumblechatter, its unfunny “that’s what she said” jokes, and its willingness to participate in just about every CSAUP event. It’s also known for the many AOQs that have led this bootcamp well and kept our pax engaged for #1stF, #2ndF, and #3rdF movement. 

This workout was dedicated to all of these #HIMs. Thanks for all that you’ve done for our mission to ‘invigorate male community leadership.’

Conditions: High 60s, Humid

The Thang:

Disclaimer, BOM

Mosey to COP

  • SSH x 10 IC
  • TTT x 10 IC
  • IW x 10 IC
  • Michael Phelps x 10 IC
  • Merkins x 10 IC

Mosey to grab blocks

Ode to Shank AOQs Ladder (exercise then run, add next exercise each round, wait on the six each round) (each exercise is what each former AOQ is known for)

  • KD: Merkins x 10
  • Field Goal: Shoulder Press x 10
  • Notebook / Dunphy: Manmaker x 1, Curls x 10
  • Bing: 1 legged hop to cone and back
  • Cheers: Bear crawl to cone and back
  • Coon Dog: Squat Jumps x 10
  • Lego: Lunge to cone and back
  • Soaker: Burpee x 5
  • Brick: Gas Pumps x 20
  • Hash & Rice: Jumbo Flutter Kicks x 20 (2-ct)

Return blocks and mosey back to the flag


Devo: “Love Your Neighbor” from Press On, written by Matt Porth

Prayer Requests:

  • Ashley
  • Janet
  • Calabash
  • Mater
  • Hot-4-Teacher
  • Voltron’s friend with cancer



  • Notebook was on a mission this AM. Actually did the workout and worked hard. #Tclaps #LarryBird
  • Great seeing Knozit again. OG Shawshank pax that just moved to Alabama. He can’t quit us
  • F3 Alpha represented this AM with Ha Ha. Didn’t realize he was 62 years young. #RespectRespect
  • Appreciate Spackle’s Speedsters joining us. Even got a joke from Spackle. Day made. 

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