• When: 2021-10-07
  • QIC: Cheers
  • The PAX: Dunphy (R), Coon Dog, Soaker, Lego, Doc Lovin (R), Gills, Knozit (R), Garth (R), Hash and Rice, Cheers

Waiting for the rain at Shawshank

YHC didn’t stick to a good diet this week because of work travel, so I had to incorporate some running today.  This is not the most fun activity for YHC, but we have to do it to be in shape.  This could be said for burpees, bear crawls, murder bunnies, and many, many other exercises come to think of it.

It’s good to be back home at Shank after a two week hiatus.  Even with all the mumble chatter and these boys having faces that only their mamas could love, they are my best friends and I miss them when I’m away.

Be sure to EH somebody this week and reach out to a brother that hasn’t been out for a while.  F3 Lexington has something special and all men need to experience it.

Here’s how it went today.

Conditions:  Cloudy, upper 60’s/low 70’s

One minute warning


Near the shelter in case it rains:


  • SSH x 10
  • LBAC x 10 each way
  • TTT x 10

The Thang:

20 to 10’s:

  • 20 of each round of exercises, then run two islands in the parking lot
  • Rinse and repeat reducing the exercise count by 1, but keeping the running
  • Goal is to get to 10 of each exercise
  • Exercises:  Merkins, jump squats, Big boy sit-ups, Dips, step ups (2 count)

What we didn’t have time for:

Extra Credit exercises if we complete first 20 to 10’s:  Incline Merkins, Decline Merkins, regular squats, plank jacks (2 count), leg raises for 20 each, then run one island.  Go to 10 until time is called.


Each PAX called out an exercise for 25 reps



  • Gauntlet 10/18-29
  • Cheech 10k


  • Notebook
  • No show
  • Lego’s family
  • Spackle
  • Slim Jim
  • Coon Dog’s cousin Megan
  • Doc Lovin’s sister Laura
  • Doc Lovin’s dad, Doc Lovin Sr
  • Garth and family
  • Afghanistan vets
  • Other Sick and injured PAX
  • Country
  • Marriages
  • Unspoken


We have a duty to share F3 with other men, including those who have been out here that may not post anymore.  We are not in this alone and God calls on us to share the faith.  Reach out to to someone you have been EHing or a brother that you haven’t seen in a while.  Let’s continue to grow in discipleship together.   

Proverbs 18:24

One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

Proverbs 17:17

A friend loveth at all times, and a brother is born for adversity.

Ecclesiastes 4:9-12

Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.

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