• When: 2022-05-14
  • QIC: Ken Doll
  • The PAX: Brick, Cheers, Coon Dog, Duff, Dunphy, Ramrod, Soaker, Knozit, Doo Dah, Buzzsaw, Swanson, Spackle, Itchy, Bulldog, Whisper, Headgear, Cowbell, Notebook, Voltron, Forrest, Muggy Tape, Kenwood, Stalker, Slumlord, Meatball, Grave Digger, Mercy Rule, Argyle, Blue Bloods, Ken Doll

Shawshank is 8

Every AO on “this” side of Old Chapin was born from Shawshank.

It was 8 years ago yesterday (5/13/14) that we headed West and launched Shawshank. Before then, we had Graveyard and Crypt, a 20 minute drive for those on the west side of town. Expanding westward proved to be massive for our region as FNGs came at a rapid pace. Soon after Shawshank, SnakePit was born. Then, The Hollow launched. The Hollow divided several times and grew us even more. That was an exciting time. We used to EH everybody. When was the last time you EH’d someone?

Thanks to all that posted this AM. Betterment was achieved. 

Conditions: 63 degrees

The Thang:

F3 Lexington history lesson, Disclaimer, BOM

Warm up mosey and veer onto soccer field for COP

  • SSH x 15 IC
  • IW x 15 IC
  • Michael Phelps x 10 IC

Mosey to back field and line up on sideline for Rd 1

  • Merkins x 20 
  • Bear crawl width of field down below
  • Jacobs Ladder up and down the hill (Burpees and Carolina Dry Docks)
  • Bear width of field up top
  • BBSU x 20
  • Run back to start


Line up on sideline for Rd 2

  • HR Merkins x 20
  • Lunge width of field down below
  • Crawl bear up the hill
  • Lunge width of field up top
  • Freddie Mercuries x 20 (2-ct)
  • Run back to start


Mosey to goal line for 20-15-10

Rd 1

  • Merkins x 20, Squats x 20, BBSU x 20, Run to opposite goal
  • Merkins x 15, Squats x 15, BBSU x 15, Run to start goal
  • Merkins x 10, Squats x 10, BBSU x 10

Rd 2

  • HR Merkins x 20, Squat Jumps x 20, American Hammers x 20, Run to opposite goal
  • HR Merkins x 1`5, Squat Jumps x 15, American Hammers x 15, Run to start goal
  • HR Merkins x 10, Squat Jumps x 10, American Hammers x 10

Rd 3

  • Diamond Merkins x 20, Bobby Hurleys x 20, Iron Cross x 20, Run to opposite goal
  • Diamond Merkins x 15, Bobby Hurleys x 15, Iron Cross x 15, Run to start goal
  • Diamond Merkins x 10, Bobby Hurleys x 10, Iron Cross x 10

Rd 4

  • Wide Merkins x 20, Hip Openers x 20, Freddie Mercuries x 20, Run to opposite goal
  • Wide Merkins x 15, Hip Openers x 15, Freddie Mercuries x 15, Run to start goal
  • Wide Merkins x 10, Hip Openers x 10, Freddie Mercuries x 10

Mosey back to the flag


Devo: Nahum 1:7

Prayer Requests:

  • Mitch
  • Robbyn
  • Joeli
  • Jenny
  • Charlie
  • Spackle
  • Unspoken Surge pax
  • Coon Dog’s M’s grandmother


  • Next week: SAFE Lexington 24/7 Run
  • 9/24 Never Forget Challenge presented  by F3 Smokehouse
  • Nov 12: Run Hard Half, 10K, and 5K 


  • What a morning! Are all Saturday mornings this awesome? Seriously, thanks for posting and celebrating 8 years of Shawshank
  • Several AOs represented this AM: Shawshank, Hollow, CAT, Arena, Surge, Beechhouse, Graveyard
  • Between rounds, YHC asked some F3 Lexington history questions:
  • Q1: Who is the least funny Shawshank pax and why is it Cheers? 
  • Q2: Who was the 2nd Shawshank AOQ? A: Field Goal
  • Q3: Who was the 2nd Graveyard AOQ? A: Floppy and Ranger
  • Q4: What AO started the same week or within 7 days of Shawshank? A: Stride
  • Q5: GraveDigger was one of the co-AOQs when we launched The Hollow. Who was the other? A: Mayhem
  • Q6: What co-AOQs almost destroyed Shawshank and why was it Notebook and Dunphy?


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