The Lovin’ Spoonful
Weather Conditions: 70° 12 Pax were treated to fair weather and a light breeze for boot camp this morning. YHC arrived a few minutes early to set up for the beat down, knowing that the Pax would come expecting to get their money’s worth. Lots of groans and a few sweat puddles on the asphalt …
How Many Is That, Cheers?!
Welcome to America’s new favorite game show, “How Many is That, Cheers?” A game guaranteed to increase your heart rate and get you a little better. I’m your host, Ken Doll. Let’s meet our contestants. A Citadel grad who doesn’t know the name of exercises…please welcome, Coon Dog. And it looks like he’s joined by …
Shawshank Climbs The Stairway to Heaven
Conditions: Wet & Humid 63 Degrees, but no rain The Thang: It’s always a challenge to Q Shawshank, especially at our offsite location of Mt. Horeb. YHC was ready to try a new WO stolen from F3 Alpha. But were the Pax ready? Disclaimer/Prayer/Social Distance Mosey across parking lot to concrete pad by side of …
Saved by Mary
Weather Conditions: 46° & Clear 13 Pax came ready to work at the Shanks temporary location this morning. There was a slight chill in the air, but that was not going to stop anyone from pushing themselves to get better. YHCs instruction game still leaves something to be desired, and things went a little off …
After a bit of rest, Gut Punch Saturday is back in action
Today was a good day for another edition of GPS. Since the gates were locked near the track, the course was modified but captured all the elements of the original course. There was a good mixture of PAX. Mic was visiting from Winston Salem. He is in town for Mother’s Day and apparently saw Cowbell …
After a bit of rest, Gut Punch Saturday is back in actionRead More »
Shank is back (offsite)
At our temporary home, the Shank pax reunited after 7 weeks of AO closures. It felt good to feel normal again even though no fist bumps or Dunphy mantouching took place. Thanks to Lego for getting us permission to post at MHUMC. Here’s what went down: The Thang: Disclaimer Warm up mosey COP SSH x …
Kenwood’s first Zoom Q
So the virus is out there. Creeping around. Cannot be seen. Everyone is playing it safe. Staying home. Being smart. We, as F3, want to do the right thing. Be leaders. Be examples. But this whole separation thing is tugging at what F3 loves – to be together, to help each other, to fellowship. So …
Shawshank Pax Earn Their Jelly Legs & Rock Hard Abs!
Conditions: Beautiful 55 Degrees The Thang: It’s always a challenge to Q Shawshank. These brothers really bring it and like a few surprises. YHC decided it was time for Legs + Abs = “LAB” Work. 11 Pax earned their jelly legs. 1 Pax (Cheers) put extra miles during WO training for P200. Disclaimer/Prayer Mosey across …
Shawshank Pax Earn Their Jelly Legs & Rock Hard Abs!Read More »
#WearBlueForDD at ‘Shank
12 pax posted for the first bootcamp day of YHC being Nantan. It has been a busy couple days for YHC with moving into the Nantan Mansion, and making appearances and such. The decision to Q at Shankshank today had been made weeks ago, but the threat of rain attempted to derail that plan. Thankfully …
Get Busy Leading
Weather: 63 degrees with a few light sprinkles. It was another round of Shawshank coming to the Arena for a mini-convergence of sorts. The pax struggled to stay warm in the 63 degree February weather – everyone except Pot Luck who was wearing a sweatshirt, stocking cap and winter gloves! Hopefully he was able to …
On my Whistle
Nine (9) of Shawshank’s finest posted to see what YHC had to offer this morning. The DRP has been a little harder to swallow the last couple of weeks due to the colder than usual temps. With that in mind, YHC made sure to bring his best effort for the guys that beat the #fartsack …
Dunphy Shank Laps
Shawshank 1-21-20 Conditions: Very, Very Cold. 31degrees dry FNG Disclaimer Prayer THE THANG SSH 15 IC Imperial Walker 15 IC TTT 15 IC LBAC 10 Forward 10 Backwards Dunphy Half Burpee Mile – 6 Light Poles – half burpee (1) at light pole, Full Burpee (2) 1st pole 1x half burpee 2nd pole 2x half …
HOW TO BEAT THE FARTSACK
5 Pax fought off the fartsack and defied Cantore this morning. 4 for Stride Light. THE WEATHER: 65 Degrees, light rain. Very moist THE THANG: Coon Dog took the Q from Nick when Nick’s 2.0 started coming down with the Flu. YHC brought the Deck of Death Cards thinking Coon Dog may want them. Coon …
Workout Pole-ooza
Weather Conditions: 32° 9 Pax embraced the suck of some cold weather and got better for it, nicely done men! As for the workout, here is how it went: Disclaimer and Prayer Mosey around the Parking Lot and circle up next to the Concession Stand COP ▪ SSH x25 IC ▪ Imperial Squalkers x10 IC …
The one where YHC tried Imperial Squat Walkers and it didn’t go well
A good beatdown was marred by a disastrous attempt at leading Imperial Squat Walkers during Circle of Pain. But, seeing Ponzi and Big Box back in the gloom made it all good. Here’s what we did: Conditions: low 40s The Thang: DisclaimerBOM Warm up mosey COPSSH x 15 ICBig Ol’ Arm Circles x 15 ICImperial …
The one where YHC tried Imperial Squat Walkers and it didn’t go wellRead More »
Avoiding dicey weather
Earlier this week a change in Q’s was made at The Hollow to work around an illness. That prompted YHC to grab today’s Q. A weinke was selected that would keep the PAX out the weather. It ended up just drizzling ever so slightly – but the ground was super soggy. Working out under the …
Failure
21 of F3 Lexington’s finest men dropped the DRP and posted in hopes of “(M)aking (S)aturdays (G)reat (A)gain”. Overall Saturday numbers have been inching down over time so YHC set out to change that trend by inviting these men to come together with the only goal being “FAILURE”. As noted by Puck, anyone can fail …
Shawshank Celebrates the 12 “Cards of Christmas”
Conditions: Cold 29 Degrees The Thang: It’s always a challenge to Q Shawshank. These brothers really bring it and like a few surprises. Trying to get a little creative, but also keep the Pax warm on this very cold morning in the gloom. 8 Pax appeared with a pleasant surprise visit from Alter Boy. Plus, …
Block Beatdown and Passing of the Shovel Flag
Weather Conditions: 62° 12 pax came out on what was a beautiful morning to see if they could put some work in and to hear about a special announcement. YHC did his best to deliver for this strong group of men. As always, instruction game was very weak, but the pax managed to wade through …
Poles of Magical Pain
5 PAX made a decision to get better this morning. Turkey feasts had 48 hours to settle, in-laws were in the rear view mirror, and children were peacefully sleeping when these men left the comforts of their beds to come together for an hour of good times and hard work. I always enjoy getting after …
Thanksgiving at The Shank
Thanksgiving at The Shank brought us a feast of planks and blocks and math and other things. The reps were plentiful and the form was the form. Doo Dah and Dunphy never made it to the middle. Modify, right? Doo Dah is now on Twitter, by the way. He finally broke the chains of My …
I got better today
YHC didn’t want to be here today. Not sure YHC wanted to be anywhere. But YHC knew where to be, why to be there, and only through the very Grace of God could YHC signed up to Q six months ago and it fall on a day where posting was probably the best thing that …
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 …
We’ll call them MonkeyTwerks if it makes you happy, Dunphy
45 years on the #BigBall has taught me a few things. Among those: Squat Jumps is a more accurate name than Jump Squats AND no one gets as excited as Dunphy during Twerk Squats. No better group to push the rock with than the Men of Shawshank. We had 7 strong chasing Buzzsaw for Stridelite …
We’ll call them MonkeyTwerks if it makes you happy, DunphyRead More »
Ramrod’s “Ultimate” Relay
Great morning to become ”un-virgined” with being the Q. Had a chance to add a little F-un to the Fitness Fellowship and Faith. PAX were divided into two teams….Team RAM and Team ROD for some ultimate relaying with a light up Frisbee. Conditions: Nice and low 50s Intro/Disclaimer/Prayer The Thang: Mosey through parking lot to the …
Shawshank Trick or Treat
Weather Conditions: 70° Instead of running the Pax favorite last Thursday of the month AMRAP, The Slammer, this morning YHC had something a little different in mind. 9 Pax were treated to a Halloween inspired Trick or Treat workout. Lots of mumblechatter and work was done. As for the workout, here is how it went: …
Shawshank Pax jump aboard the Pain Train
Always great to share the gloom with the fine men of Shawshank. 11 Pax braved the cooler temps to get in some work. Even F3 Lexington Nantan – Ranger decided to check in with the Shank(making sure we get in the full 45 minutes). YHC and the men were in good spirits with some fun …
Burpees are all you need. And bearcrawls.
With the looming threat of wind, rain and general 5am mayhem in the forecast, YHC did not know if the pax would rise to the occasion and post to see what bit of stupidity YHC may have thought up. 12 of the finest pax F3 has ever known defied the fartsack, and while one or …
Return To Shawshank
Weather: 65 degrees YHC just retired from AOQ duties last week when yesterday the call came to the bullpen that Cowbell needed a substitute Q. This was YHC’s second Q at Shawshank, and the first in about 19 months. It was a lot warmer today than last time, but the weather was pretty nice. …
RESPECT & F3 5 year Anniversary – Most Dunphy Q Ever!
Conditions: 70s and MOIST. 20 Pax did the harder thing by posting and knowing what was to happen at YHC Respect and Anniversary Q. As KenDoll put it, “The most Dunphy Q ever: sand, guns, man touching, and thrusters!” All the basic ingredients for a Dunphy Q were achieved. Some mumble chatter at kitty litter …
RESPECT & F3 5 year Anniversary – Most Dunphy Q Ever!Read More »
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 …
Shank Celebrates Palindrome Thursday
The AO made sure everyone knew today was the last palindrome day of 2019. We really didn’t use this fact during the workout but it was a neat trivia tidbit to have just in case. The twitter feed was relatively quiet leading up to BC but the YHC had confidence the men would show and …
Iron Pax Week 2 – Meatloaf’s Massacre
Weather Conditions: 72° & 98% Humidity Disclaimer & Prayer Week 2 – Iron Pax Challenge Meatloaf’s Massacre 4 Rounds for Time – • X10 Manmakers • X20 Overhead Press • X30 KB Swings • X40 Goblet Squats • X50 Incline Block Merkins • **1600 Meter Run **Rinse and repeat 2, 3, & 4 with the …
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 …
Iron Pax Week 1 – Killer B’s
Weather Conditions: 69° Disclaimer & Prayer Week 1 – Iron Pax Challenge Killer B’s 5 Rounds for Time – • Broad Jump 10 Yards • X10 Burpees, x10 Bonnie Blairs (count each leg), x10 Big Boy Sit Ups • Broad Jump 10 Yards • X10 Burpees, x10 Bonnie Blairs (count each leg), x10 Big Boy …
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 …
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 …
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
Something old, something new, a burpee or two just for you
The Nan’tan emeritus challenged the Pax of Lexington to break the long standing single day record for Pax posting. YHC is not sure we will break the mark, but nonetheless the Shawshank Pax showed up in numbers and came to work this morning. YHC was excited to break out a few new things for the …
Something old, something new, a burpee or two just for youRead More »
Shawshank Survives a Twister of a Workout
Conditions: 75 Degrees… dry, but humid The Thang: YHC tried to bring the Pax a creative beat down they would remember, but YHC fears they will remember the WO for the wrong reasons. The goal was less running, but more reps, but did not realize it would be hard to see colored cones in the dark …
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 …
Corner Strike Strikes Shawshank
It’s been a little while since YHC visited the cozy confines of Shawshank. It’s such a beautiful venue with all its swampy wetness. You never leave the Shank dry. It doesn’t matter what time of year you’re there. For that reason, YHC threw on the old swim trunks in attempt to avoid any #swampass issues …
Full Body Beatdown = Full Body Sweat!
Here is what transpired; Weather – Slightly Humid – who we kidding, it was like a rain forest out there, 80-degree temperature Disclaimer & Prayer The Thang My Slaughter Starter – 35 Merkins then Mosey to starting spot and Circle Up Circle Up (in cadence) • Side Straddle Hop x 15 • Hairy Rockettes x …
Don’t Call it a Comeback
YHC has had a rough summer. Injuries and vacations and a general sense of laziness has been a real struggle. The hell with all of that…it is time to get back to work. YHC warned the Pax they would be punished for the above, and YHC hopes the beatdown delivered. Weather: 71 and not as …
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 …
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 …
PRE BLAST: F3LexSC to Launch F3Whetstone
Do you ever have that feeling that “It’s Me, and only Me” when you go through struggles? Guess what: Its not just you. You aren’t the only one. You are not alone in this Journey Called life. It’s All of us! Wouldn’t it be cool to find someone who has maybe already walked the same …
Saturday’s Spartan-ish Workout
First of all I’ll like to thank the guys who posted for coming out and putting in some hard work and (hopefully) having a little fun. I stumbled into F3 4 years ago while prepping for a Spartan event. Since then I’ve been doing a Spartan themed workout around my F3 anniversaries. Thursday marked 4 …
Colt 45’s and Cindy at the Shank
3 PAX for SL led by the speedy CoonDog and LEGO with one unnamed PAX bringing up the rear. ‘Twas the night before BC and all through twitter, HC’s were plentiful as was the chatter. Two of the loudest HC’s remained in their fartsacks, instead of 12, we had 10 PAX. The 10 that showed …
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 …