Lexington – Shawshank

A Pair for Dice

Weather Conditions: 45° and Damp 2 Pax took the Daily Red Pill and despite the forecast calling for rain, were treated to a reasonably dry workout.  The dice decided what exercises were done and there was great conversation along the way.  As for the workout, here is how it went: Disclaimer and Prayer Mosey along …

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The Audit

YHC did not know that this morning the Nan’tan would arrive for an audit, but 14 faithful posted for some shenanigans. With both the current and former Nan’tans present, the workout had to reflect that YHC was still qualified to lead the pax. If that isn’t good enough for the pax to accept what went …

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Let the Dice Decide

Weather Conditions: 68° and Windy 8 Pax arrived on what turned out to be a beautiful morning.  The temperature felt great, and there was a steady breeze blowing for the duration of boot camp.  As for the workout, here is how it went: Disclaimer and Prayer Mosey around the parking area and circle up near …

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Monica

YHC teased out on the Shawshank page that they would be introduced to Monica on Tuesday morning. Even after the workout, it was still unclear the meaning of Monica. It all had to do with the number 7. Conditions: 70 degrees, 100% humidity The Thang: Disclaimer BOM Warm up mosey COP SSH x 10 IC …

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The Slammer

Weather Conditions: 68° 6 PAX stepped up for the August running of the Slammer.  This was another variation of the Pax beloved AMRAP.  Here is how it went: Disclaimer and Prayer The Slammer (Reversed) • x5 Burpees o Mosey to the Big Steps • X11 Calf Raises o Mosey to the Small Steps • X11 …

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Iron Pax Challenge Week 0 – The Lorado

Weather Conditions: 68° Week 0 – Iron Pax Challenge The Loredo 6 rounds for time – • X24 Squats • X24 Merkins • X24 Walking Lunges (count right leg only) • 400 Meter run COT Announcements ▪ We will converge Wednesdays at 5:15 during IPC Prayer Requests & Praises ▪ Pray for marriages BOM

Circuit of Pain

Weather Conditions: 78° and 100% Humidity 12 strong Pax arrived with hopes of a brutal beat down.  The constant curtain of humidity weighed heavy on everyone, but YHC did his best to deliver.  Here is how it went: Disclaimer and Prayer Indian Run around the complex back to the Main Parking Lot Mosey across the …

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Wardens Way Pyramid

Weather Conditions: 65° 9 Pax chose the harder thing and were rewarded with awesome weather.  It was great to see our brothers from other AOs make it out.  As for the workout, here is how it went: Disclaimer and Prayer Mosey to Concession Stand and circle up COP ▪ SSH x25 IC ▪ Imperial Walker …

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The Slammer

Weather Conditions: 68° 7 PAX stepped up for the July running of the Slammer.  The variations have been popular lately, so this day was another variation of the Pax beloved AMRAP.  Strong work by all, here is how it went: Disclaimer and Prayer The Slammer • X11 Dips on the Picnic Tables      o …

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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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Bobby Hurley Loops

Weather Conditions: 64° and clear skies 13 PAX did not have to travel far from the shovel flag to put in some strong work this morning. Cardio and Legs were the plan, so our 6 Stride Lite runners got an extra dose of betterment.  As for the workout, here is how it went: Disclaimer and …

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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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