Lexington – Shawshank

Light Pole Ladder

Weather Conditions: 77°and 94% humidity 11 PAX answered the call this morning with 3 running Stride Lite.  Although the humidity checked in at 94%, it did not stop the Pax from giving 100% effort.  Strong work by all, here is how it went: Disclaimer and Prayer Mosey across the bridge and circle up on the …

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Smorgasbord Smokefest

If you wanted to work your legs, chest, abs, and cardio, Shawshank was the place for you. We did it all. Several welcomes this AM: 1) Welcome to F3LexSC, Arrears. He is a transfer from F3LM. Thanks for making Shawshank your first stop of your Lexington AO tour. 2) Welcome to your first bootcamp, Dauber. …

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Shawshank Suffers Through a “Who’s Your Daddy” – Pre-Father’s Day Beatdown

Conditions:  75 Degrees and wet, but no rain The Thang:  YHC’s only request for Father’s Day was for my 2.0 Grasshopper to join me for a F3 Boot Camp at Shawshank.  When he obliged to come, YHC was inspired to deliver a beat down! Great to see a good crowd of 14 Pax show up in the moist …

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The number 22

The Pax know YHC has a deep respect for the veterans of the great country we call home. With Memorial Day approaching, it seemed only fitting to bring a reminder to the Pax that we still have 22 veterans a day committing suicide. 22. While they may come back from the war, the war never …

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Making Men

Another excellent morning attended by some of Shawshank’s finest. We’ll focus on the ones there and not the ones who weren’t. Tclaps to Soaker, Cheers, and Coon Dog for some Stridelite miles. ManMakers were a definite crowdpleaser. The complaining level was an all timer. Still, work was done. Conditions: 63 degrees The Thang: Disclaimer BOM …

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Shawshank Block Day

10 Pax post to Shawshank on a perfect morning for a block workout, so we did a block workout. The boys did work and had some fun! Especially when we got to Mary at the end in the freshly watered field, Welcome to The Shank! Weather, Mid 50’s and Nice The Thang: Disclaimer Prayer Mosey …

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MUTT CUTTS AB WORKOUT

WEATHER:  Cold and rainy.  Stayed under the shelter. When the Pax showed up the Mutt Cutts van was parked under the shelter where we were going to workout.  Harry and Loyd was not there and Jack was not impressed.  We decided instead of going out into the rain we would simply work around the van. …

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The Roll of the Dice

The Thang: Open up with prayer then Mosey over to the CMU pile and mosey over to the 1st light pole by the soccer field. Circle up and start with SSH in cadence Next- Hand everyone a dice and explain what will be happening with the dice at each even number light pole 1st Light …

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Shawshank Goes to work at the Fields of Dreams!

Conditions:  42 Degrees, but no rain The Thang:  YHC loves to lead the men of Shank.  Very uplifting to see so many Pax helping and encouraging each other… even before the workout.  While YHC was scouting the AO for good pain stations… I could see 4x Pax sitting at The Rock(Accountability group) in great discussion making each other better men.  Then there …

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Final Details: Inaugural “Wildcat” – Lexington (SC) Region #CSAUP

PAX, The new #CSAUP simply called “Wildcat”  is here. This multi-mile/multi-pain station #CSAUP between the AOs of Hollow/CAT, Ambush, Shawshank, Arena and Surge.  Start at one AO, do a 5-10min pain station, run to the next AO, do another 5-10min pain station, repeat until you’ve made the loop back to where started.  It’s about a …

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The Slammer Remixed

With The Slammer being sometimes attendance prohibitive, a makeover was in order to motivate the Shank pax. Also, YHC agrees with Uncle Ron that the original version is too rep-heavy, leading to bad form. This version of The Slammer features new exercises, more pain stations, more lunges, less reps…but the bear crawl had to stay. …

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Happy Burpee Day!

YHC signs up on the Q sheet months in advance and had no idea that the 22nd was Turkey Day. It was a classic fartsack day that YHC was forced to post for and it was good. YHC had two Qs planed and opted for this one. Weather 40 degrees Disclaimer/Prayer The Thang: Mosey around …

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Upper Body Beatdown

13 Pax beat the Fartsack and showed up to get their swole on.  It was great seeing a few  Pax that had been out for a while.  Keep pushing the rock, men. THE THANG: Mosey to the block pile and grab one.  Circle up and begin the fun. One minute to complete exercises.  5 reps …

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Three Rounds of Elevens?

Been on the Q sheet for a while for Shank and haven’t been able to make it there for whatever reasons.  Finally made it there and had a good one planned.  Things just didn’t go according to said plans.  Here’s how it went: Weather: 60s and damp, it was nice 1 MW Disclaimer Warm up …

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The one with a mask, some dog lovin, and some accidental man-touching

An embarrassingly low turnout on Tuesday lit the accountability fire so 17 men posted (including 8 for Stridelite) for Thursday’s edition of The Shank. The weather was perfect. The mumblechatter was thick. Work was done. Here’s the recap of the YHC and Buzzsaw (or was it Uncle Ron?)led beatdown. Conditions: 59 degrees, 71% humidity The …

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