Six PAX celebrated the first Saturday of September, and first real football Saturday of 2023, with YHC at Shawshank. We had a lot of fun and a few of us put in some work, while others did some half squats, quarter merkins, and talked the whole time. This annoyed YHC significantly, so some extra credit …
YHC is still nursing a knee injury so any kind of running was out of the question. So decided to bring the PAX some dumbbells to play with. Was very pleased to see great attendance for a very Full Stride Light. Can’t wait to get back to running. Prayer and Disclaimer was given. Instruction were …
The morning began like any other in the Midlands…alarm, bathroom, get dressed, start sweating as soon as you open the front door. Wow, was it ever humid this morning. Thank goodness we had an easy route during SL. 3 pax showed up for a light jog this morning, only to be hoodwinked by some nasty …
Last time YHC led this workout, a hammy was pulled. Let’s try it again. Pole Dance’s 2.0 dominated us this AM. Conditions: High 60s The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog 1200m at 5k speed, 600m recovery …
6 pax woke up and were present for my birthday Q!! Mumble chatter was present but low, by Shawshank standards. I surprised the pax with a birthday present of 20 brand new, F3 stamped blocks. Hopefully these will not get taken. After determining where to stage said blocks the pax and I got to work…. …
For reasons known only to the incomparable Duff, Steven Segal was a big topic of conversation this AM. YHC felt Under Siege with all of the Segal talk. Doo Dah, as many of you know, is obsessed with John Wick. His 2nd favorite obsession beyond this one: Alas, Doo Dah wasn’t present so John Thick …
We learned 2 things during our warm-up mile mosey: 1) It’s Dominion’s 5-Year Annie, 2) the stadium gate was open. Naturally, we took advantage of both by celebrating both occasions. Great time as always with men of The Bounty. No Hoist Bucks awarded this AM for some reason. Conditions: 70 degrees, humid, light mist The …
Nine years ago today, F3 Lexington (then still F3 Columbia) made it’s westward move to Gibson Road Soccer Complex, now known as Shawshank (due to proximity of the jail). At that time, our only bootcamps were at River Bluff High School with Graveyard and Crypt. Those workouts were #problematic, as 50+ pax would show up …
Sweet Sixteen themed workout this AM at Shawshank with a little trivia throw in. The pax have Brick to thank for answering several questions correctly and saving them from about 20 penalty burpees. We made it through 3 of the 4 regions. You can do the West Region OYO. Conditions: High 50s The Thang: Disclaimer, …
Conditions: 34 degrees The Thang: Disclaimer, BOM, Lord’s Prayer, Pledge of Allegiance Warm up mosey around parking lot then grab a block COP SSH x 15 IC TTT x 10 IC Michael Phelps x 15 IC Stationary 11s: Squat Jumps and Burpees 8 Minutes of 8s (AMRAP: all reps of 8 for 8 minutes) Merkins, …