• When: 2020-01-28
  • QIC: Boo Boo
  • The PAX: Wingbact, Postal, Mail Order, Pop Tort (R), Fiddy, Broadhead, Blue Rhino, Tailspin, Dawndy, Bondo, Banjo, Haboob, Rumble Strip, Boo Boo

Detainees Try Out the New Expulsion

A while back the Detainees got talking about remodeling our resident AMRAP course, fondly known as Expulsion.  In an effort to fine tune it before F3 Lexington’s favorite event, The Gauntlet, I drew up a new version to toss out to these boys and was eager to see what they had to say about it.  Here’s how it went:




Review new plan, thoroughly confuse all PAX, decide we’ll all do a lap together first

Warm up with:


10 merkins OYO


10 imperial walkers IC

10 LBAC for. IC/rev. IC

New Expulsion looks like this:

10 step-ups (each leg) at the benches (+1 each leg, each round)

Mosey to top of The Principal and bear crawl down (real crowd pleaser here)

1 burpee (+1 each round)

Bear crawl up The Principal

1 burpee (+1 each round)

50 (2 count) flutter kicks on the giant US map

10 broad jumps through the breezeway (+1 each round)

Mosey up to the handicap ramp

Lunge up the ramp, then down the ramp

Mosey around the corner to the Secret Garden entrance

10 merkins (+1 each round)

Mosey around to benches for Round 2.


  • Hopefully everyone enjoyed the new setup for Expulsion.  I tried to simplify our former version.  Let me know what changes you want to see made.
  • It was great to get to chat with some of our newer guys today and get to know them some more.  Tailspin, Bondo, Dawndy, and Mail Order – I enjoyed it!  (I think I even talked them into attending some days of The Gauntlet…)
  • Excitement is building among the Detainees for P200, YHC chief among them
  • T-claps to Postal and Wingback, these dudes were CRUSHING the new course
  • The men were hungry for some Smurf Jacks this morning, something is wrong with them


  • Dam to Dam volunteers
  • #P200iscoming
  • #F3Gauntlet2020 – big things are happenin’

Prayer Requests:

  • Sickness this time of year
  • Unspoken


“Pain doesn’t tell you when you ought to stop.  Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change.”

“When we are saying this cannot be accomplished, this cannot be done, then we are short-changing ourselves.  My brain, it cannot process failure.  It will not process failure.  Because if I have to sit there and face myself and tell myself ‘You’re a failure’ I think that is worse, almost worse than death.”

“I have nothing in common with lazy people who blame others for their lack of success.  Great things come from hard work and perseverance.  No excuses.”

These are all quotes from the late Kobe Bryant.  He was famous for the “Mamba mentality” and his crazy work ethic.  Apply these quotes/this work ethic to your life and your goals. Don’t let people get in your way of your goals.  Don’t let family tell you different, what people are saying sway you, don’t let anything get in your way.

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