Lexington – Shawshank

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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Saturday in the Park

9 PAX (including 1 rucker) posted for a Saturday workout at Shawshank. As a Q, any time that you get Paper Jam and Notebook at the same workout, you’re going to have your hands full. YHC did his best to keep things on track. Below is a detailed account of what happened: Conditions: 70 deg …

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Almost Leg Day

17 pax, including 1 FNG, posted for a modified leg day at the Westside’s muthaship. It started with a 30-minute #GetRight session at The Rock, as KD dropped some knowledge on the group of 6. A half dozen over-achievers chose #Stridelite for their pregame warm-up. A couple stragglers rolled in around 5:35 as we strolled …

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The “Tellier” WOD

YHC has been sitting on this one for a little while, and was actually planning on rolling it out at Cryptonite this Saturday, but due to Florence, YHC decided to drop it on the Shawshank Pax. The Pax responded as they always do, with mumblechatter. Sgt. Zachary Tellier, 31, was killed in action on September 29th, …

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Not the Slammer

Tclaps to Site Q Cheers. He’s done such a good job of keeping the Q sheet full at The Shank that YHC hasn’t had a chance to lead these men. Glad to be back at The Shank and glad to have the opportunity to lead again. Conditions: 73 degrees, 100% humidity The Thang: Disclaimer BOM …

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Blocks, BLIMPS, & Blunders

7 PAX started a workout at Shawshank this morning and 8 finished it. T-Claps to Viper from coming over from the Central Midlands Transitional Retreat and helping the PAX finish strong. Here’s how it went down: Conditions: 76 deg F and dripping FNGs, Disclaimer, Prayer The Thang: Mozy across Red’s Bridge, over the tiny hill, …

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

PAX, Only a few weeks until the new #CSAUP simply called “Wildcat”  is here. Click link or copy link below to sign up to participate or help Q the painstation: https://docs.google.com/spreadsheets/d/108uKKS2wRlRvh3oWKRqqiRhjgHLVJl2OBxMTBhMCeIc/edit?usp=sharing We in F3 love a good #CSAUP event and YHC saw that the men of F3 Rock Region have developed a great event called …

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The Zero Rep Workout™

Are you tired of the same old workout? Do you often find yourself unsure of how many reps you should do to effectively work your muscles? Do you simply struggle with counting??? If you answered “YES!” to any of these questions, then The Zero Rep Workout™ is the solution to your fitness problems. Please continue reading …

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#Fiddy

8 men decided that sleeping in on a perfect Saturday morning was for suckas. They wanted to sharpen some iron, and they did just that. These men hit it hard and took everything YHC threw at them. A balmy 60 degrees with an ever so slight breeze Disclaimer and prayer. The Thang “Slaughter Starter” – Immediately …

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In Your Eyes

11 PAX posted at Shawshank this morning for some block work and Gauntlet prep. It seemed like we spent most of the time holding blocks overhead, a la the movie Say Anything with John Cusack and his boom box playing “In Your Eyes” by Peter Gabriel. This morning was pretty much exactly like that, and …

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