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 …
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. …
Back-n-forth-n-back-n-forth with blocks and cones
Today was a really nice day to get out and get better. If you weren’t there you missed a good time! We had 3 for 3 miles of SL and 9 pax for BC. Here’s how it went down… 1 minute warning, intro, no FNGs, disclaimer, prayer head to the block pile and grab one …
Back-n-forth-n-back-n-forth with blocks and conesRead More »
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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Shawshank Pax enjoy some time in “The Yard”
Conditions: Very comfortable 68 degrees with a chance of sprinklers The Thang – Several of the Shawshank Pax are participating in an Ab Challenge for June and since this was the “rest” day for the challenge…YHC attempted to keep the ab work to a minimum. There are other ways to deliver a beat down. The …
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 …
5 Years of #Betterment
So it’s been 5 years since YHC dropped the first #RedPill. A lot has changed, yet the return to Shawshank felt just like old times. The plan was to see about 20 guys in the gloom, but the men of The Hollow had a trick up their sleeves. They decided to join the party and …
Just Another Glorious Saturday at Shawshank
9 PAX posted for a Saturday workout at Shawshank. Below is a detailed account of what happened: Conditions: 66 deg F and muggy FNGs, Disclaimer, Prayer The Thang: Mosey to the small field on top of the hill and circle up. COP: – SSH X 15, IC – TTT X 15, IC – LBAC Forward …
Gut Punch Saturday #GPS – @F3TheHollow
After two trial runs of the new Hollow AMRAP, it was time to go live! 11 grown men showed up to give it a go. This thing isn’t for the faint of heart and these men proved they were worthy of the challenge. Here’s how things went down this morning for The Hollow’s GPS – …
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 …
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 …
Block Bear Crawl Workout
Weather: Beautiful Morning, Nice weather THE THANG: YHC tried to impress Ken Doll by getting the cadence right. Almost had it until started laughing and lost it. Sorry KD! Mosey to the block pile and grab you own personal favorite block. Mosey to the hill near the bridge. 15 reps of and exercise. Block bear …
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 …
Saturday Q Duty Part VIII and Saturday Q Review
Today’s Saturday Q duty took me to White Knoll High School AKA “Snake Pit.” 3 men responded to the call to get better on a breezy, clear, 53 degree morning. After disclaimer and opening prayer we moseyed down the steps to the field. Warm up with SSH, TT Tunnel, Windmills, Imp Walkers, Hillbillys etc. …
Ring around the Polesy
Every other light pole, starting with 10 reps counting down, squats YHC felt bad this morning. Real bad. This Q was gonna end in some serious merlot or THC would feel better, and thankfully it was the latter. With the Gauntlet going on someone had to hold down the AO, and YHC was honored as …
Block Party in the Shawshank Parking Lot
3 non-gauntlet PAX posted at Shawshank on Tuesday. Below is a summary of what went down: Conditions: 66 deg F and clear FNGs, Disclaimer, Prayer The Thang: Mosey across Red’s Bridge and circle up for COP: – SSHs x 15 IC – TTT x 15 IC – LBAC forward x 15 IC – LBAC backerds …
Saturday Q Duty Part VII
Today’s Saturday Q took me a dark, foggy 57 degree place called Shawshank. Just like most of my Saturday Qs this would be my first time at this AO. Unlike the movie Shawshank Redemption the movie character was escaping the dreaded confines of Shawshank prison. These men wanted to get in to Shawshank, to get …
Chocolate Pudding Super Brown
It was a good morning at The Shank. We worked hard, we encouraged, we celebrated the return of Man Bun, we ensured proper form, among other good F3 things. The workout was a You vs. You, non-stop block and burpee curcuit with bear crawls, lunges, and broad jumps thrown in for kicks and getbetterment. Here’s …
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. …
Soaker Q: Burpees and Blocks
Great turnout from the men at Shawshank. I enjoyed listening to some of the P200 stories and have HC’d for next year. These guys know how to push the limit during each workout and helped me push past mine today. Conditions: 47˚, no wind The Thang: Disclaimer COT Prayer Mosey across the bridge and to …
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 …
Blackjack and the Hail Ponzi!
YHC saw a WOD yesterday and did the only thing that can be done. Modified it and brought it for the Pax to try out. It seemed that all the Pax are ready to go to Vegas. Weather: Why is it cold? It’s March! Around 30 with frost on the ground Disclaimer/Prayer The Thang: Mosey …
Corners and Quarters with Rectangular Loops
Weather Conditions: 48° 11 PAX came out and enjoyed some really nice weather in comparison to what we have been dealing with. Here is how it went: Disclaimer and Prayer Mosey around the parking lot and circle up on the field COP SSH x25 IC Imperial Walkers x20 IC TTT x 15 IC Windmills x10 …
Every day is a good day for blockwork at Shawshank
YHC took the Q at Shawshank today in a continued effort to visit other AOs. The Shawshank guys always bring big numbers and put in hard work – both of which were accomplished today. I’m re-using my blocks/beers (pvc) workout as I go around to the different AOs. With today’s large number of PAX, the …
Every day is a good day for blockwork at ShawshankRead More »
The Battle of Iwo Jima
February 19th marked the 74th anniversary of the start of the battle of Iwo Jima. YHC’s grandfather was there to fight the battle with the 4th Marine Division. His role in the fighting went with him to the grave as he never said a word about his experiences there other than the fact he was there …
Light Pole Ladder
Weather Conditions: 42°and windy 17 PAX chose the betterment option this morning. YHC was pleasantly surprised to see the parking lot lit up with headlights early as 4 Pax posted for Stride Lite and 7 others came for the Rock. All in all it was a great morning, here is how it went: Disclaimer and …
A Block, a flutter kick, and a brick
YHC has not been to The Hollow in a long time. A very long time. It was an honor to take the Q and try to make sure the Pax got their money worth. Weather: 56 and misty Disclaimer and Prayer The Thang: Mosey around the parking lot and circle up. SSS 20ic, TTT 10ic, …
Valentine’s Day Special
First up, we welcomed FNG “Enlist” Soaker’s 18 year old son. He reports to Paris Island and the Marine Corps in March. We are proud of you Enlist. As this is Valentine’s Day, YHC thought it would be nice to allow the PAX to do some of their favorite exercises. Grab two blocks per Pax. …
Light Pole Tour Of Shawshank
WEATHER: A beautiful 50 degrees in February THE THANG: Circle up for SSH for 20 and TTT for 15. Due to laughter and the Q’s inability to get the count and cadence correct, YHC said screw it let’s get started. Move to each light pole by rotating between bear crawl, crab walk, lunges, and crawl bears. …
Circle Merkin Block Party
Weather Conditions: 45°and 65% humidity 14 PAX made a great showing this morning and YHC was hoping to deliver on a new workout plan. Instruction game was weak, but that did not stop the PAX from doing work. Here is how it went: Disclaimer and Prayer COP SSH x30 IC Imperial Walkers x 25 IC …
Indian Runs & Circle Up
13 men + H&R’s dog, Jack, posted for some betterment on this chilly Thursday morning. Jack shared some tender moments with a few of us. Beyond that, it was a great morning with all 3 Fs present. Here’s what we did: Conditions: 33 degrees The Thang: Disclaimer BOM Warm up mosey around parking lot Line …
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 …
Welcome Chimichanga to the Shank
1/8/19 Shawshank WO Conditions: Dry 50s Much gratitude to the pax that posted this morning despite the CLEMSON WIN the night before. YHC was expecting a light crowd. The Saxe Gotha Pax came to represent and welcome Chimichanga into the Shawshank gloom. The WENKIE focused more on form and LITE on the WEIRD factor. No …
Fun times had at The Hollow for today’s Saturday-vergence
We had a good Saturday crowd at The Hollow with representation of multiple AOs – including Mulligan from F3 Sumter. He showed up ready to run, work-out, or whatever we had planned. Sounds like he’ll be a Saturday regular as he has moved here but is still working in Sumter. There were ~8 for SL, …
Fun times had at The Hollow for today’s Saturday-vergenceRead More »
Shawshank rocks the “New Year” like a Hurricane!
Conditions: 54 Degrees and wet, but no rain The Thang: YHC called out the Pax of Shawshank to start the new year right by promising a beat down. Great to see a good crowd of 14 Pax take on the challenge. Welcome to F3-Nick who just moved to town from Charleston and has been on the DL for …
Double Barrel Smackdown
Earler in the week we noticed there was an open spot on the Q sheet for this Saturday, so YHC and Scotch decided it was a good opportunity to tag-team this merry band of misfits in hopes of delivering a decent beatdown. It seems the Christmas spirit was alive and well in Scotch last night …
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 …
Final Details: Inaugural “Wildcat” – Lexington (SC) Region #CSAUPRead More »
PREBLAST – 25 Days of Christmas 2018
Looking for something to get you in the Christmas Spirit? Or Maybe something to get a headstart on your New Years Resolutions? Keep reading to learn more about a December Challenge to help you battle the winter weather in the Gloom and the pounds from all the Holiday Events all while getting some 2ndF with …
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. …
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 …
Cue the shot of Andy Dufresne on his knees in the rain
The 9 men that defied cantore and posted in what would be miserable conditions to most are currently feeling zero regret. They opted for the Daily Red Pill, aschewing the easier option, the dreaded blue one. Good work, men. All 3Fs on display this morning. Conditions: 39 degrees, raining, 9 mph wind The Thang: Disclaimer …
Cue the shot of Andy Dufresne on his knees in the rainRead More »
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 …
The one with so many AMRAPs
18 of F3LexSC’s finest elected to post at The Shank on this fine November morning. It was a cardio-intensive, AMRAP-themed snotwoggler. All 3 Fs were present this AM. Truly a pleasure to lead these men. Here’s what we did: Conditions: 69 degrees, humid The Thang: Disclaimer BOM Mosey Line up Butt kicks to line High …
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 …
The Hollow hosts a Saturday morning Block-a-thon and Ab-a-thon
The CAT guys announced on Friday that they were planning to come join us for the Saturday semi-vergence of surrounding AOs. So I figured I better have something fun for them. The block workout used was one previously “rained out” by one of the hurricanes so I wasn’t sure how things would go. It seemed …
The Hollow hosts a Saturday morning Block-a-thon and Ab-a-thonRead More »
The Side Monkey under a Moonlit Sky
The men of the Shank answered the call this brisk morning to enjoy a full moon and some odd exercises. YHC brought a rather large weinke (ok, it was a full dang page of notebook paper) and still didn’t really follow it, so hopefully this captures everything in order… The weather: 47 and cool with a …
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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Lexington PAX take on the IronPAX Challenge
YHC was looking through the Q sheet earlier this week and saw an open spot for this Saturday and decided to take the open spot. We did somethings different than my typical Q’s. Not a lot of running but a work was still done at The Hollow this morning. 12 PAX got together and we …