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
COT & BOM
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
Announcements:
- Shawshank T-Shirt Order: https://f3.mudgear.com/collections/active-preorders/products/f3-shawshank-pre-order-may-2023
Moleskin:
- 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.