10 Pax showed up on a warm, dry morning at Turning Point. Weather: 50s and Cloudy Disclaimer and Prayer The Good Stuff Mosey to the back parking lot, Circle Up COP IPW x 10 IC LBACs x 10 IC OHC x 20 IC LBAC Reverse x 20 IC TTT x 15 IC (Q was out …
Today we made a few phone calls related to speed work. Conditions: Upper 30s and clean Opening Prayer, Not a Pro, no FNGs. The Thang: Mosey from SF around and do a warmup lap around the track. Minor stretching Phone calls First we called Dominion at 414-3432. 400 100 400 300 400 300 200 100 …
One this date of March 5th, YHC wanted to continue to show love and support to Dear Diary as he recently transitioned to Agape Hospice House in Lexington yesterday. It is there that he and his wife, Chelsea, and the boys will get comfortable and spend much deserved quality time together as they continue to …
Shot out to Dear Diary … Q throw back from 8/4/18 recycledRead More »
YHC is tired of the rain. Fortunately YHC was signed up to Q. Without the accountability, the threat of the fartsack may have been too much. However, showing up for your brother PAX is the best motivator there is. THE WEATHER: Forest Gump Monsoon season kind of rain. THE THANG: All of the Workout was …
YHC was thrilled to have no rain during the gloom as 30 minutes prior didn’t seem to promising. It was decided that we would focus on the legs and core today after my last Q was burpee heavy. No doubt the Pax will be feeling those heavy legs later today. And lastly a happy 50th …
Before we get started, YHC wants to take a moment to say thank you to the men of Arena and specifically 7-11. He came to YHC during church on day with a novel idea. Combine workouts and go back and forth between Arena and Shawshank for one month. It was a phenomenal opportunity to get …
YHC hasn’t been to The Hollow in a while so when Kenwood reached out earlier in the year I was more then happy to get on the Q sheet. The threat of weather must have kept some in the bed, but those that posted this morning got their monies worth as we did the Birthday …
YHC wasn’t originally on the Q sheet today, but I got a call from the bullpen and came up with a plan. Conditions: Upper 40’s and cloudy 2 min warning, 1 min warning, Intro/Disclaimer, Not A Professional, No FNGs, Prayer The Thang: Mosey the long way to the loading SSH In Ghost cadence x8 – …
Well it is that time of year again when YHC completed another year on this globe. (Birthday is actually tomorrow) We celebrated YHC’s 37th birthday by using the number 37 early and often. Conditions: Low 50’s and nice 1 Minute Warning, FNG’s, Disclaimer BOM Mosey to the loading dock area and circle-up. COP 37 SSH …
Conditions: 35 degrees, 91% humidity, Winds W1 7 PAX gather in the parking lot of Hobby Lobby for a little Sunday F3Tread action. 2 ran and 5 rucked for 30 minutes in and around the general area. Prior to that, 1 ran and 1 rucked for some XL action. Hereinbelow is something of a summary of what …
Conditions: 38 Degrees, chilly The Thang: 7 PAX joined up this am for some hill work around Lexington. It was a special day as Pickle rejoined our group after sleeping in for the last month. Pickle showed no signs of cobwebs as he blistered the roads as usual. Count/Prayer Route: Left on N Lake Continue …
Conditions: 38 Degrees, chilly The Thang: 7 PAX joined up this am for some hill work around Lexington. It was a special day as Pickle rejoined our group after sleeping in for the last month. Pickle showed no signs of cobwebs as he blistered the roads as usual. Count/Prayer Route: Left on N Lake Continue …
10 pax posted at Turning Point on a humid Thursday morning… rain heading our way. Unfortunately, due to his M falling sick this week, our original scheduled Treadmill Q today had to be postponed due to him taking care of his house and family, as any good man should do. Booster, Turning Point’s AOQ, had …
Rock, Paper, Scissor … congratulations, you’re the QRead More »
THE WEATHER: 60 Degrees. Rained all night, but not during the workout. THE THANG: The fear of rain kept us under the shelter. The winkie got modified. No worries Arena guys, the sandbags will make a showing sometime in February. 20 reps of each exercise. between each exercise 3 burpees. Round two- substitute running 1 …
Having not taken the Q at Smokehouse in a while YHC was excited for the gloom. For some reason YHC thought using #% alley to do a little Reaper variation would be fun. How many burpees can we fit into 1 workout? Can we do more? Some ideas are better than others. In the end …
Celebrating 2020 with 20 exercises every 50 yards. WEATHER: 40 Degrees, no rain, A little windy THE THANG: Mosey to upper deck of Parking lot where the Pax find a white board. Perform 20 reps of first exercise and jailbreak to other end of parking garage and back (roughly 50 yards). Rinse & Repeat with …
Conditions: 35 degrees, 91% humidity, Winds W1 8 PAX gather on the shores of Lake Murray to celebrate YHC’s return to the Anchor Q. As a special treat the PAX in attendance, they were treated to the musical selections from YHC’s Spotify massive rotation list, which has a little of everything. You’re welcome! Today’s musical selection is …
When: 2020-01-28 Weather: 38 Circle Up, Disclaimer and Prayer Mosey behind the lunchroom TTT x 24ic SSH x 24ic LBAC x 24ic Overhead Clap x 24ic Mosey towards the parking lot; first stop (10) burpees (24) air squats. Mosey a little more; second stop (10) burpees (24) lbc’s. Mosey again; third stop (10) burpees (24) …
15 pax made their way to the Hollow on a cold morning to join YHC for a 2 year anniversary Q. As can always be expected, work and mumblechatter followed. Weather: High 30s Disclaimer Prayer The Thang: Mosey around the parking lot and circle up in the courtyard for COP (all IC): SSH x 15 …
YHC had the pleasure of celebrating his 41st trip around the sun with the great men of Shawshank today. So, it was decided that we do 41 of everything, well, just because. You know you are in the presence of brothers when they will indulge in even the dumbest of workouts with you. Of course …
Today I got the call from the bullpen since Iron Mary Biked 540 miles yesterday. I always enjoy getting speed work in a Bounty, and today was a nice morning to do so. Conditions: low 40s and damp, but the rain held off. No FNGs, not a pro, prayer. The Thang Mosey lap to warm …
9 PAX emerged from various locations around the greater Lexington area and joined together for a workout at The Hollow. Below is what happened during that workout. Conditions: 24 deg F with a strong enough breeze to make your face hurt FNGs, Disclaimer, Prayer The Thang: Mozey over to the dimly lit corner of the …
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 …
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 …
YHC knew the crowds would be a little to the lower side this morning as the National Championship Football game was last night (congratulations LSU) and there was also a heavy rain that crept through only 20 minutes before boot camp was to start and the threat of lightning was lingering. Fortunately, there was no …
Morning after National Championship football gameRead More »
YHC had a great idea, at least it seemed like one, for today’s workout, but some logistics needed to be figured out first. Instead, we modified the idea and came up with something just as fun…incorporating a boot camp into a speed workout! It went as planned for the most part, just need more miles …
It’s great to see these numbers improving Rooster. Maybe it’s the mild weather for January? Maybe it’s the start to a new year of fitness goals? Probably the AOQ. Bouknights by nature are accountable to other Bouknights I suppose. Oh well. Great to have strong numbers no matter the reason so let’s keep it growing. …
Conditions: 49 degrees F, clear with slight breeze Disclaimer and prayer (barely) – Canseco needed help getting it together, YHC showed up wearing shirt backwards which was very tactfully and tenderly pointed out by other pax, not to mention the shirt was put on over reflective vest. The Thang: Head out going South on HWY …
Posted by Dominion for Tupperware Good work done men. Conditions: 39 °F, no wind, clear skies. No FNGs Disclaimer and Prayer COT – Mosey toward coupon storage, 15 SSH IC, 15 Imperial Walkers IC, 10 Baby arm circle forward IC, 10 Baby arm circle reverse IC. (50 reps total) The Thang: Back to the 50’s. …
The AOQs took the lead today to bring in 2020. We had 9 for SL and 8 for BC. Conditions: low 40s and cloudy COP The Thing: Rec Lower Body Q Mosey for about a half mile Karaoke 25 yards Squats Toe taps Calf raises Football drill with merkins on the down Squats Football drill …
Conditions: Low 40’s with limited to no breeze. No breeze actually made it feel warm outside. Disclaimer/Prayer Start with a warm up lap around the track COP SSH x 15 IC TTT x 15 IC IW x 15 IC The Thang: It became apparent real quick that there would be many squats completed today (YHC’s …
YHC showed up with a plan to make this the greatest workout of the decade at the Shank. 3 pax hit the road for stride lite and 6 pax conquered the fartsack and put it some solid work. The one minute warning was called after expelling some phlegm and we got busy livin’ and getting …
A new year has come to us and with it comes a new outlook, a new attitude and promises to do new things. #theherd will be doing something new this year. In a natural/wildlife point of view it is unhealthy and unnatural for a herd or flock to remain in one place for an extended …
Temps mid 40’s. A perfect day for a beatdown. YHC is a big champion of form. Proper form gets you the results you want and prevents injury. Form was discussed prior to every exercise. Today we built up the foundation of our bodies with leg work. Its tough to get out of the fart sack …
16 beat the fart sack for my 6th career Q since joining the founding of The Surge in October of 2017. I have recently moved across the river and are now taking up residence at Swamp Fox. My old cronies were nice enough to invite me over to visit and I brought a friend, Second …
Circle Surcuit at The Surge filled with the Spirit of ChristmasRead More »
YHC took the first Q spot under the rule of the new Rooster AOQ. It was time to change up the normal our and back routine that we have been doing lately. The Pax that wanted to see the new AOQ plant the flag for the first time assembled at 5AM. The Thang: 5 minute …
9 pax braved the cold and posted to get better. Here is how it went down: Weather: 32* Disclaimer and Prayer The Thang: Mosey to the courtyard and circle up for COP (all IC): SSX x 20 TTT x 15 IW x 10 Mosey around the back of the school to the track 21-15-9 1st …
YHC figured a back blast is required for my final run as AOQ especially since Urkle just took the flag without letting me have any final words. He was very intent on not having any major or elaborate gesture made. How selfish of him? It was all going to be about YHC!! All kidding aside …
THE WEATHER: Wet and Cold THE THANG: YHC Scraped what he had planned and went with something that could be done under shelter where it was dry. Fortunately YHC had a F3 deck of cards. The number on the card x10 was the rep count. Face cards were worth 25. And an Ace was worth …
With YHC looking for the motivation to get back in the gloom, the Q spot opening up the night before was no accident. YHC used to Q workouts on a weekly basis, but as of late a post in the gloom has been rare. Did YHC still even have what it took to lead a …
YHC celebrated (one week early) his 1 year anniversary with F3. It has been an awesome year getting better physically, spiritually, and as a man in general. I am amazed at the quality of men throughout F3 Lexington but the guys at Shawshank really stand out. My intro to this group consisted of being EH’d …
Today, we did our version of “The 12 Days of Christmas” at Surge. Disclaimer, No FNGs, Prayer Mosey to the loading dock by the cafeteria. SSH x 15 TTT x 15 IW x 15 Grab blocks, and line up by the loading dock. The Thang: The 12 Days of Surgemas On the first day of …
Its time to Kick Off 2020 with a Convergence with all your F3 Lexington Brothers! When: New Years Day: Wednesday, January 1, 2020 from 7am – 8am Where: Lexington High School Track Workout Options/QICs: This years workout will be Q’d by our New AOQ’s from Shawshank, CAT, Hollow and Arena. The format will be a …
YHC was not late, but had to yell “1-Minute” out of his driver’s side window from about a 100 yards away…wait it’s Cryptonite, I didn’t yell anything. I just out greeting my fellow hard-chargers, and away we went. Truth be told, I had to do a bit o’splainin’ before we started The Thang. Weather: Nice, …
12 pax defied the Friday Fartsack and chose to spend their morning at Urban Legend. It was a good decision, work was done and fun was had. Temperature, about 35 degrees Disclaimer and Prayer The Workout: Mosey to the amphitheater and meet at the bottom of the stairs. 11’s is the exercise. Bobby Hurleys at …
So after a short trip from the metropolis that is Batesburg-Leesville, we arrived at the Beech. I’ll admit I should have left a few mins earlier to properly scope out this new AO but I knew all I really needed were some lights, not so much as to see what we were doing but …
Conditions: chilly, 36 deg, clear Disclaimer/Opening Prayer Mosey around parking lot, including high knees, butt-kicks, sideways right, sideways left, to Cantina COP: 15 each, IC -SSH, squats, TTT, mercans (15 OYO) shoulder burner (LBAC fwd, bkwd, OHC, dirty bird), mercans (15 OYO) All pax wall sat (wall of fire!) while each pax in turn up …
YHC enjoys themed workouts. With the Christmas season here, he thought an Advent themed workout would be interesting. The Q didn’t know much about Advent, sonthis gave him an opportunity to read up on it and put together an Advent inspired workout. The Thang: Warmup lap. Kinda around parking lot across grass, back onto loop. …
It was a nice balmy 30 degrees this morning, so YHC wanted to do something to keep the blood flowing. And despite popular myth everything done was on the pre-planned winkie. Prayer, but forgot the disclaimer. Since there were no FNG’s the disclaimer from last post still was valid. THE THANG: Bear Crawl the bridge …
10 Pax Posted for YHC’s first Q since returning to the gloom from an 18 month hibernation period. Since it is Thanksgiving week, YHC decided to take the opportunity to provide some history on Thanksgiving. A 3 Fs were present. Here is how it all went down: Conditions Clear skies and 38 degrees Disclaimer / …
4 pax showed up to run and beat the rain. Weather: 40’s with rain on the way Prayer The Thang: The route was as follows: South Lake Drive; Right on Gibson Keep left at forks to stay on Gibson Left on Duffie; Cross Hendrix onto Chariot Right on Main Street Right on Meetze (between Franks …
Conditions: The weather was weathery and chilly 6 (if my memory is correct) for SL 30 Second warning Disclaimer – Listen to your body but don’t modify Prayer – I feel like I nailed it BOM: Instant start for the morning – 12 6-count Burpees All IC- SSH x50 LBC x 25 Mtn Climber x …
When: 3/5/19 QIC: Overage Conditions: 39 and Clear Intro, disclaimer and prayer COP Roll of the Dice! 20 Burpees 30 Jump Squats 20 Burpees This morning YHC was feeling a little nostalgic with the music selections so we took a trip back through the 70’s, 80’s and early 90’s. I would play the first few …
YHC has been trying to stay on the Surge Q sheet monthly, so it was time for my November Q. YHC didn’t run the normal pre BC SL this morning due to my marathon plan and duration of the run so it was a little different pulling in at a later time. It was also …
6 Pax beat the fart sack and do the harder thing and enjoy talk of icing and investigate an unusual number of cars parked on the path of our favorite retail parking lot stroll. Weather: Cold The Thang: Disclaimer-Prayer YHC led the pax on a lap of the parking lot while the late arrivals …
Conditions: *Cold- 32 with 100% feels Disclaimer/Prayer The Thang: 30 Pax came out to celebrate a milestone in the gloom. 3-1/2 yrs ago (1212 days from today to be exact) I heard the words I will never forget- “Your son has cancer” Soul crushing words- I wept-I was shocked and I was angry. How? My …
F3Stitches- #PrayforBray #YayforBray ring the bell QRead More »
11/14/19 Audible from Tuesday 9 PAX beat the FS and posted for some solid work. YHC had to make a call to the bullpen on Tuesday. Today we audibled to a new weinke for a new day. It was a cold, not that cold, brisk morning in the gloom. Disclaimer – BOM – Prayer Circle …
Temps low 50’s but the rain stayed away! 1 min warning Disclaimer Prayer SSH 10 IC Squat X 10 IC Imperial Walkers 10 IC Squat X 10 IC TTT 10 IC Squat X 10 IC Mosey to the block pile and pick a winner 11’s Set 1 OH Press with Overhead carry to Merkins …
WEATHER: Cool weather 60 Degrees. Perfect weather for Burpees. THE THANG: You have 1 minute to complete 4 Merkins, 4 Bonnie Blairs, and 4 Burpees. Beginning of next minute rinse & repeat for 10 sets. Run one lap around parking lot. You have 1 minute to complete 4 Merkins, 4 Bonnie Blairs, and 4 Burpees. …
11/5/19 Ode to Wap Second Q in as many weeks for YHC. Lately, it’s the only thing getting YHC to post. Trying to break out of a rut. However, this day was more about the return of a TP regular that had been out with surgery. We welcomed back Wapner today and all his mumblechatterificness. …
Weather: 51 Circle Up, Disclaimer and Prayer Mosey behind the lunchroom TTT x 10ic SSH x 10ic LBAC x 10ic Reverse LBAC x 10ic Imperial Walkers x 10 ic Mosey to the picnic tables behind the school (20) table jumps (15) dips (10) incline merkins (10) decline merkins. Mosey to the playground (5) pullups followed …
15 PAX joined YHC for his first Q at The Beech House. Upon arrival, it was discovered that Muggy Tape had brought presents to the AO in the form of new blocks, so we had to help get them to their new home. Conditions: 75 deg and muggy FNGs, Disclaimer, Prayer The Thang: Grab a …
Halloween always lends a different flavor to some tried and true favorite exercises. This year was no exception as YHC thought, “how can I tie in a robust workout, Halloween and a scuba vacation? YHC was pleased to have a couple of visiting pax from afar( SNB and Itchy), Graveyard AO, an honored Selection alumni (PYT) and a formerly …
We haven’t run the flood in a while due to the Iron Pax Challenge. We brought it back today after 8 showed up for SL. Conditions: 72 Degrees and Muggy The Thang: Mosey to the sign at the entrance to the school. See link to map for more details. See the Layout for the Flood …
We started the day discussing activities that occurred last night at the World Series. Apparently there was something from the game that really caught Meatball’s attention. It was a good Segway into today’s World Series themed workout at The Bounty. Conditions: High 50s and clear Disclaimer BOM Mosey to the track and take two warmup …
7 Pax Prepare for the Final Games of the World SeriesRead More »
It was a glorious morning for adult recess (aka F3Clash) under the lights at Riverland Hills Baptist Church. We decided to go “old school” today and played Ultimate Frisbee. Teams were evenly split, goals were pushed aside, cones were laid out and boundaries were enforced. It ended up being a high-scoring affair with the “good …
13 PAX joined YHC for an unintentional return to Turning Point. According to Big Brother Google, on 9/16/19, “Bing” was added to the Q Sheet by someone named “Jeremy Cheek” for today’s WO. YHC has no recollection of this, but a trip to Turning Point has long been overdue, so why not roll with it? …
Of Course I Remember That I Signed Up to Q at Turning PointRead More »
Conditions: The weather was weathery and chilly Pickle and myself ran SL prior to BC and came to the shovel flag HOT in all three phases– just in time, sweaty and good looking. 1 minute warning Disclaimer – Listen to your body, modify if needed……but don’t modify Prayer – Prayed for normal requests – but …
10/22/19 14 PAX for Fours YHC was a little rusty, but had a good plan for some solid work. The PAX appreciated staying dry. We did work, welcomed a new guy, and enjoyed some good 2ndF. 60’s and drizzling Disclaimer, Prayer, BOM FNG was a slow roller into the parking lot (more on that later). …
YHC wanted to make sure he found his way onto the Q sheet at the new AO. Glad I was able to lead these fine men today. Conditions: 60’s and some rain 1 Minute Warning FNGs/Disclaimer/BOM The Thang: Mosey to the teacher parking lot. COP — 25 SSH IC, 15 Slow Mo TTT, 15 Windmill …
Temps 70’s and misty (Never enough to call it rain) Moleskin 4 PAX and the Q showed up eager to get after it. YHC was a last minute substitute stepping in for the AOQ who was down for the count with a severe case of the runs. YHC always has a pleasure Qing the PAX …
YHC and Pickaxe teamed up to bring the pain to Turning Point. Pickaxe got us started: Circle up, disclaimer, prayer Mosey to teachers lot (paved route) and circle up. Warm up with; IW x 10 IC Slo Mo Squat x 10 IC OHC x 10 IC HR Merlin x 10 IC Mt. Climber x 10 …
YHC forgot he signed-up to Q, but thankfully was reminded by the CAT shovel flag yesterday. Glad to be able to lead these fine men this morning. Conditions: 50’s and a little wind. 1 Minute Warning BOM The Thang: Mosey to pole vault area of the track COP — 25 SSH IC, 10 Slow Mo …
Weather: 65 degrees with a very slight mist….perfect The Thang: COP SSH x20 LBAC (forward, backward, overhead clap, cherry pickers) x20 TTT x10 Station 1: Merkins x10 (mosey to next station) Station 2: Merkins & LBC(10 reps each exercise) (mosey to station 3) Station 3: Merkins, LBC & Squats(10 reps each exercise) (mosey to station …
Surge 2 Year Anniversary Q YHC was lucky to be on the Q sheet for the Surge’s 2 year anniversary. YHC wasn’t around for the opening of Surge, but wanted to see what the first workout was like. The goal today was to play back some highlights from the first Q. While it wasn’t exactly …
13 PAX got better this morning @ F3 Smokehouse. YHC arrived early (rare) to do a little setup and was shocked to see Putz roll in about a minute later. Putz usually makes me look good as he’s always late. WOW, what is going on? After I put out some cones on the practice football …
7 PAX posted for a Saturday workout at Shawshank for YHC’s return to the Q Sheet. T-Claps to Hedges for posting for StrideLite even though he couldn’t stay for boot camp. Below is a summary of the work that was done: Conditions: 75 deg F with a hint of Fall in the air FNGs, Disclaimer, …
Well YHC was glad that IronPAX is over and honestly hasn’t had much time to plan a Q due to his 2.0’s sports schedules so YHC came to Surge this morning with no weinkie. Weather: 70’s and humid 1 Minute warning BOM The Thang Mosey to the coupon pile and grab a telephone pole and …
6 brave pax took the daily red pill and entered the gloom for YHC swing-heavy KB beatdown. YHC was excited to lead the great pax of Anchor so a proper beat down was in order. The Shovel Flag 2.0 flew proudly in the breezy 70ish degree weather with 93% humidity. Cooler temps were appreciated. It …
Behold, how good and how pleasant it is for brothers to dwell together in unity!” -Psalm 133:1 6 pax gathered in the gloom today to carry and swing heavy things. Work was done and betterment was had. Conditions – Humid and dark The Thang One Minute Warning-Disclaimer-Prayer Ruck (x30’) Kettle Bells Circuit 1 1. KB …
It’s been far too long since YHC had been to visit the Detainees, but an early start at work this AM gave him the perfect opportunity to go see his ol’ pals as well as meet some new pax at Detention. BOM led by YHC The Thang Mosey to basketball court COP Windmills x 10 …
YHC decided it was time to Q at Bounty. While I have Co-Qed here before, this was the first solo try. Not a pro Welcome the FNG COP Mosey from the flag, for a two lap mosey to warm up Butt kicks Frankenstein’s High knees Deep lunges 100 m sprint, mosey in reverse direction back …
We wanted to thank everyone for participating in the 3rd Annual Never Forget Challenge. We hope that you enjoyed the event! We are already planning for next year and are always looking for feedback. Send to [email protected] This can be anything from water station locations, course confusion or things that you noticed went well. As participation …
5 pax conquered the fartsack today, took the Daily Red Pill and went to the lake to lift heavy things. YHC has been posting for the last month or so at Anchor and have become a big fan. Today we had a surprise visit from Ranger. We watched our Ps & Qs for the most …
YHC decided to head back out to where it all started for him this morning. Thankfully a total of 19 PAX joined in. It was great seeing some familiar faces along with some new ones at The Hollow. Conditions: Mid 70 and Humid 2 and 1 Minute Warnings Disclaimer, FNG’s? BOM The Thang: Mosey to the …
11 pax Men came out for week 3 of the Iron Pax Challenge. (Meter’s 43) Well technically-10 and 1 FNG. Said FNG was running the streets this a.m. when BooBoo and Rumble Strip crossed paths with him. The NoxGear attracted him like a moth on a bug light. Once he was trapped, the men did …
Conditions: 72 degrees, overcast with a slight breeze……PERFECT! The Thang: Disclaimer & BOM COT SSH x20 LBAC (F&B) x20 Overhead Clap x20 TTT x20 Over to the toy box to grab our concrete pellets and take a stroll, stopping at every 3rd lamp post to do a little work (10 reps each exercise). Lamp Post …
Disclaimer, welcome Kenwood from Lexington who brought us a guest, warm up, mosey to school car rider line. The Thang was something like this (close enough, you get the idea): 60 sec each: Merkin, big boy, box jump, mosey lap. 45 sec each: wide Merkin, V-up, lunges, mosey lap. 30 sec each: close Merkin, ww2, …
12 Pax came out to Tread for their DRP, many needing a cleanse from a certain sporting event the day before. The following is at least similar to what actually happen. Weather: 70ish and clear, as close to perfect as you can get Disclaimer/Prayer The Thang: Rucks on and off we go towards Lowes (Blue …
Behold, how good and how pleasant it is for brothers to dwell together in unity!” – Psalm 133:1 Great morning in the Gloom today at Graveyard. These guys always crush everything you throw at them and today was no different. Work was done, tunes were played. Plus, we even got to do some LBCs, which …
Graveyard Pax (incl. #twitterless Spackle) Crush a Full-Body Block BeatdownRead More »
WEATHER: Wonderful, low humidity. Felt like fall THE THANG: ROUND ONE: Line up at the shovel flag and Sprint to the first set of stairs by the school. Up and down the stairs and jog back. Round trip is 0.11 miles. Give the Pax 10 seconds rest. Rinse and Repeat 15 times. ROUND TWO: Modified …
YHC was asked to come back to Detention by Hot-4-Teacher. And more importantly he begged for an Old School Burpee intense Rinse & Repeat workout. Always eager to please the PAX IYHC put himself down on the calender. When the Day showed up H4T was AWOL. I will leave it to the regular Detainees to …
9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who: F3 Smokehouse of F3 Lexington region hosts the 3rd Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is not …
74 Degrees, Zero Percent Humidity and a few sprinkles Two Minute Warning One Minute Morning Disclaimer and Prayer Twenty-Five Merkins OYO then Mosey to Front Parking Lot Four Corners: 25 Squats, 25 Bobby Hurley’s, 25 Squats, 25 Bobby Hurley’s then run in place until all PAX are finished. Mosey to the next Front Parking Lot …
Dearest Martha, As I write to you on this, the anniversary of my birth, I must admit that I have had a bittersweet birthday. Without a doubt, the men have certainly helped me celebrate this momentous occasion by continuously posting rather arousing photographs of ***REDACTED*** all over the barracks. These guys certainly know how to …
Yeah, today was hot. YHC has never been part of a water break outside of football camp/practice, but it was necessary today. We had 12 strong PAX finish the ridiculousness in style that only the men of Shawshank can, with lots of mumblechatter, but more importantly, with a “get the job done” kind of attitude. …
YHC was looking forward to getting some miles in today, until he received a reminder message from Hoist at about 5pm yesterday, that he had the Q. So, out came the Q library to find some old workouts that he could combine together to create some variety. No stairs were harmed in this workout today, …
YHC has been delinquent lately from Tomahawk due to some ailments but felt better and decided to take an open slot Q. Here is what happened Disclaimer/Prayer The Thang Mosey to Block pile, grab a block and return to Ken Doll Alley Each exercise performed with cinder block. Start with 25 reps of an exercise …
YHC is never surprised what the PAX of F3 Lexington can do when we get together in the gloom. Monday at The Bounty was no exception! Here’s what 8 hard chargers got done on this super gloomy morning. Weather: Mosit with a heavy fog rolling in and about 72 degrees Disclaimer Prayer Mosey to the …
What better way to say thank you to the pax for all their support, than to treat them to 500 reps of pain. YHC has had a rough 10 days and felt it was necessary to share. YHC appreciates all prayers and support from all F3Lex pax over the last week and a half. 67 …