• When: 2021-07-27
  • QIC: Soaker
  • The PAX: Duff, Cowbell, Shovel, Lego, Buzz Saw (R), Coon Dog, Cheers, Soaker

Beasts doing Burpees

Man, oh man, was it humid…again. There is nothing better than a bootcamp, in high humidity, confined to a shelter with no ventilation. That was the plan. Before we get to the bootcamp, let’s enjoy the leadup to the 5:30 beatdown.

Lego and Buzz Saw thought it was a glorious morning for a run. They donned the blinking lights and headed out into the darkness of Lexington for a jovial jaunt up and down hills. They are better for it.

4 pax met together for the Rock. This is a great time of the 2nd and 3rd F’s. We had a good discussion and prayed for one of our own going through a tough, dark time. This is was F3 is really about. Reach out to those you know are struggling and those you have not seen in awhile. You may be the pax that shines a little light and gives the needed encouragement for the day.

Now, the fun begins.

Weather: 75 and humid as humid can be. 

1 minute warning, disclaimer, no FNG’s, opening prayer.

At this point, Buzz Saw took off running. I would like to think it is because I am too tough a Q for the mighty Buzz Saw, but…any F3 Lexington pax knows that is not the case. He needed extra miles and just felt like running.

The rest of the gang did a slow mosey around one parking lot island and ended up right where we started.


SSH x 50 IC, TTT x 10 IC, Michael Phelps x 10 IC, Imperial Standstills x 10 IC.

The Thang:

Add an exercise after each round. After odd number of rounds, run a lap around 1 parking lot island. After even number of rounds, run a lap around 2 parking lot islands. Crystal clear instructions and somehow this part is the most frustrating part of the workout. Coon Dog making up his own instructions, Lego complaining about the first exercise, Cheers making jokes that have nothing to do with anything, Cowbell being a mature adult and working out, Shovel feeding off Coon Dog, and Duff talking smack with the Q. I love instruction time at Shawshank and I love just starting the exercises and hope they figure it out. I was not made to be a teacher and deal with children all day. Hats off to those who do it and do it well.

Round 1 – 10 burpees then run.

Round 2 – 10 burpees, 15 merkins, run.

Round 3 – 10 burpees, 15 merkins, 20 Buzz Saws, run.

Round 4 – 10 burpees, 15 merkins, 20 Buzz Saws, 30 squats, run.

Round 5 –  10 burpees, 15 merkins, 20 Buzz Saws, 30 squats, 20 dips, run.

Round 6 – 10 burpees, 15 merkins, 20 Buzz Saws, 30 squats, 20 dips, 15 box jumps, run.

Round 7 – 10 burpees, 15 merkins, 20 Buzz Saws, 30 squats, 20 dips, 15 box jumps, 10 burpees, run.

The guys loved round 7 with 2 sets of burpees. They were so encouraging and upbeat, it makes my day.

All in, 80 burpees, 90 merkins, 100 Buzz Saws, 120 squats, 60 dips, 30 box jumps. Not a bad morning.

We had enough time to knock out 20 decline merkins and 20 incline merkins and then call for Recover.

Circle up, count off, name-o-rama.


9/11 teams forming for 9/18 event.

Stomp the Swamp – August.

Shawshank pool party – 9/4.

Christmas party.

Prayer requests:

Garth and his family.

Lego’s dad.

Coon Dog’s brother and SIL close on house this week. Moving from MD to SC.

F3 Concord pax.

Closing prayer.

Devo: Proverbs 27:17 – Iron sharpens iron, and one man sharpens another. This verse sums up F3. We have one of our own going through a dark time and we need to step up and support him in anyway possible. We also have F3 brothers who have not been out in awhile. Reach out to them, let them know they are not alone. We have nonF3 relationships that need encouragement and support. Do not keep the gospel to yourself but share it with others. We have each other but, more importantly, we have Jesus and he has a hold on us. 

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