F3 pax like several things…among them are a convergence, a race and a #doubledown opportunity. Saturday, February 7 offers you the chance for all 3. SnakePit will be the host AO for Lexington’s latest convergence. Located at White Knoll High School, SnakePit has amenities to rival our beloved Graveyard but it has become notorious for …
22 Pax including 1 FNG (Onside) entered the gloom this morning for a Double Q Beatdown by YHC and JJ. After getting the call to cover for our Brother Putt Putt who could not make it this morning due to personal reasons, YHC and JJ decided we would take on the Challenge. And Challenge is …
It was soggy and the bricks got heavy, but 8 pax defied the #fartsack this morning and showed up ready for what turned out to be a full-body beatdown. 3 pax decided that the beatdown wouldn’t be all that hard, so they elected to put in a cool 5 miles at #Stridelite XL. All pax packed …
Your “EVERYTHING” hurts? Well, your “EVERYTHING” got betterRead More »
25 pax, including 1 FNG (Darren Holfield-Radar). Another great morning at Shawshank. Even with some regulars (you know who you are) posting at other AOs or fartsacking, Shawshank always delivers. Of all the AOs, Shawshank has a special F3 spirit. YHC wanted to provide the pax with a tough workout. (In memory of: Several Pax …
31 pax, yes 31, hopped out of the fartsack for another fun morning at Shawshank. Shawshank is becoming problematic and this is a great problem to have. To see the number of pax keep growing is awesome. This doesn’t mean to stop EH’ing. Keep the FNG’s coming. YHC wanted to provide the pax with a good challenging …
Conditions: 35 degrees, no breeze but still cold. Disclaimer Prayer YHC was hurting the night before from the 8 mile RUCK on Lake Murray Blvd. and was not sure would make it to Q. YHC woke up better and ready for the day of pain (thank you IBUPROFEN). 10 PAX showed up for Dunphy Workout. My ADD …
The normally understated Lego strutted into the Shawshank gloom this am knowing his VQ the week of his 39th birthday was going to be a beatdown. Lego has been a loyal Shawshanker for many months, apparently very quietly plotting his massacre. After 45 minutes of downPAINment, Lego boasted to the 28 pax who posted, “I …
26 pax posted on a soggy morning deciding to help YHC celebrate his birthday from the previous day. Everybody knows that all of the fun stuff happens at the after party and all of the cool kids are there. Weather: 49° and 97% humidity (sure felt colder) Disclaimer & Prayer The Thang Mosey over bridge and up the path to the top …
23 pax showed up for YHCs Birthday Q at Shawshank today and I was blown away by the support of these fine men. Thank each and every one of you for the brotherhood and the accountability of which F3 is all about. Welcome to the SMOKEFEST!! Disclaimer BOM – Prayer That Thang …
14 PAX fought off the fartsack, cold and wind for a Bullpen beatdown. The Thang Weather: Cold and windy Quick disclaimer and prayer Mosey to back soccer fields COP SSH X 10 IC Imperial Walkers X 10 IC Through the Tunnel X 10 IC Mosey to fence line. Starting at the beginning of the fence …
Cold and wind can’t hold back the PAX of #ShawshankRead More »
Disclaimer & Prayer Conditions: 32 Degrees and Gloomy 25 Men showed up ready to work and YHC was prepared. Mayhem was everywhere at #Shawshank. The Thang COP started as soon as AMEN was said – make room where you are standing SSH x 20 IC Mountain Climbers x 20 IC Mosey to the …
14 pax including 2 FNGs “Flow Master and Brownie” entered the gloom this morning for a #Beatdown by YHC. Great work men. Conditions; 50 degrees and Cloudy, “GGGGGLOOOOOMMMMMYYY” Disclaimer Prayer That Thang; SSH – 15IC TTT – 15IC IW – 15IC LBC – 15IC Merkins – 15IC Mosey to big Soccer Field *Everyone …
2014 was a big year for F3 in Lexington. 103 men posted at our March 1 launch at RBHS. What came to be known as Graveyard instantly became #problematic so Crypt was born shortly after. Then run group Stride. Then Shawshank. Before too long, Lexington had 10 different AOs on the schedule with 100+ men …
22 pax including 1 FNG Brian Hill (Snuffleupagus) posted for the Return Q of Field Goal. Great to see everyone work hard this morning! Conditions; 49 and Foggy The Thang COP SSH – 15IC TTT – 15IC IW – 15IC TaintBusters – or Monkey Humpers 15IC LBC – 15IC MCs – 15IC …
Conditions: 32 degrees and clear Disclaimer and Prayer ________________________________________________________________________________ ***Follow Me for COP*** Side Straddle Hops x 20 IC Little Baby Arm Circles (Forward) x 10 IC Little Baby Arm Circles (Backward) x 10 IC Merkins x 10 IC Through the Tunnel x 20 IC Wind Mills x 20 IC Imperial Walkers x 30 IC …
8 dads checked the weather and decided that they were going to fight back the covers in the fartsack and the monsoon that had come. YHC and his 2.0 prayed the night before that the weather would clear up briefly for the workout, and when he checked his weather app he found that the prayer …
8 dads along w/ 13 2.0s beat back the fartsack for drizzly Christmas Eve workoutRead More »
‘Twas the night of the party when all through the place, Not a Pax or his family could stay in one place; Thumbs Up was dropping all the greatest hits with care, In hopes that some people might actually dance in there; After superlatives given & speeches done right, YHC figured he could kick back & call it a night; …
The 1st annual F3 Lexington Christmas Party was EPICRead More »
20 pax posted for a World Renown VQ of Pole Dance. Much respect for a man who bring his own wood and goes Weinke-less for his VQ ! COP 30 IC – SSH 20 IC – TTT 20 IC – Merkins 20 IC – MC 15 IC – LBACs (Both ways) Count off into …
2014 was an amazing year for F3 in Lexington. We had the Big Bang on March 1 where 103 men posted to #getbetter that Saturday morning. Graveyard was born an instantly #problematic AO. From there, it seems a new AO was launched monthly. In August, Lexington became part of the newly formed F3LakeMurray Region with …
(written by BuzzSaw and posted on his behalf) The PAX was schooled in the language of Burpees and the University Burpees in Burpees 101 Conditions: 46 degrees, light drizzle The Thang: Disclaimer Had a pray for the in coming freshman because they were clueless on the class that they signed up for, so it went …
25 men posted this morning for a Meatball Tour de Shawshank. YHC knew we had at least one new face at Shawshank, plus Good Hands who also the long trip over from Graveyard. So to be courteous, we gave them a brief glimpse of some of the areas Shawshank has to offer. Some of the pax …
***Written by Dunphy and posted on his behalf*** WEATHER: 36f cool & comfortable, no beanie day 24 PAX including 1 FNG crawled out of their toasty fartsacks to join YHC for some tire work. Thanks to KEN Dolls’ keen observation during last Shawshank Saturday post, he saw 5 truck tires by the fence. Funny …
Conditions: 30 Friggin Degrees 2 PAX braved the chill and posted to RBHS for Lexington’s Devil Mile WO. First off, thanks (yeah, right) to F3 Winnebago (Mark Guenther) for introducing The Devil’s Mile to F3 GoRuck Challenge FB page. Secondly thank you Pothole for version 2.0 which removed the Duck Walks (some of this BB …
Conditions: 30 degrees and clear Disclaimer and Prayer ________________________________________________________________________________ ***Follow Me for COP*** Little Baby Arm Circles (Forward) x 10 IC Little Baby Arm Circles (Backward) x 10 IC Side Straddle Hop x 20 IC Merkins x 10 IC Through the Tunnel x 20 IC Wind Mills x 20 IC Merkins x 10 IC Little …
19 Pax rolled into Shawshank to be welcomed by YHC in a Santa hat. I was foolish enough to listen to the Pax & attempt to keep it on during the entire workout. It lasted for most of the SSH in COP. Thanks for the drive & encouragement, men. Also for being good sports about the …
#Shawshank gets jolly: 12 Days of Christmas-styleRead More »
***Written by Dunphy and posted on his behalf*** ***Conditions: 34, clear and cold, light breeze.*** 15 PAX crawled out of their cozy fartsacks to join YHC on his VQ. Mosey down to FIELD one for COP and PAX provided rite of passage razzing the newbie Q. Yes, I’m going the right way FIELD GOAL! YHC …
Dunphy’s Disturbingly Diabolical VQ Leaves Pax DumbfoundedRead More »
The Thang Disclaimer and Prayer Mosey to upper soccer fields COP SSH X 15 IC Through the Tunnel X 15 IC Little baby arm circles forward X 10 IC Little baby arm circles backward X 10 IC LBC X 20 IC Mosey to brick pile. Pick up bricks and mosey to adjacent soccer field The …
25 Pax, Including 1 FNG (Manscape) posted to a foggy Shawshank for a Ranger led total body workout. It was impressive to see the large number of Pax, a clear testamony to the HC skills of the Shawshank crew. Lots of mumble chatter throughout as talk of GoRuck adventures continued and even some Boooing from …
14 Shawshank pax conquered the F3SC GORUCK Challenge so Grave Digger felt like we needed another challenge (and another patch). He used #meanmeanstride via Twitter to challenge Shawshank (any other pax) to the 10,000 Push Up Challenge in December. That’s roughly 323 per day. YHC started tackling the challenge Monday, 12/1 and realized it takes …
Conditions: 31 and frosty Disclaimer, Prayer The Thang: Mosey to the big soccer field. LBAC x 20 (10 forward, 10 backward) SSH x 20 IC Windmill x 20 IC Through the Tunnel x 20 IC Imperial Walkers x 20 IC ***Follow me to the and line up at end line.*** Lunge walk to 1st light pole. …
CONDITIONS: 40 DEGREES – COOL – CLEAR 16 PAX POST AT SHAWSHANK FOR A THANKSGIVING TRIPLE Q WORKOUT. PICTURE DOESN’T REALLY GO WITH THE TITLE BUT IT WAS FUNNY. THE THANG: COP LED BY YHC: 25-SSH-IC 20-LAC’S-IC-10 EA ARM 10-JUMP SQUATS-OYO PAX LINE UP 10′ OFF SIDEWALK FLIP-FLOP CIRCUIT EXPLANATION: AT THE GORUCK CHALLENGE CADRE …
(written by Nail Pop and posted on his behalf) 22 PAX posted at Shawshank including 1 FNG (Proactive) at the helm of the #Weinkieless Q. It was great to see our GORUCK brotherS back out bootcamping rather than rucking and I think they feel the same. Congrats for the great accomplishment guys, I’ll try my …
10 pax posted at Shawshank this morning deciding not to let a little brisk fall coolness slow down their efforts to #getbetter. As YHC was planning this morning’s workout, he did take a glance at the forecast and made the decision to keep the pax in constant motion. Newton’s 1st Law says “An object that is at …
CONDITIONS: 33 DEGREES 10 PAX POSTED IN THE FROZEN TUNDRA OF SHAWSHANK TO CELEBRATE YHC’S 39TH B’DAY. AT LEAST YHC THOUGHT THAT’S WHY THEY SHOWED UP. NO GIFTS (FNG’S) BUT HEY, AT LEAST THEY SHOWED UP FOR THE PARTY!. THE THANG: MOSEY TO FIELD FOR COP: 39-SSH-IC 39-SQUATS-IC 39-LACS MOSEY TO UPPER FIELD: 39-FLUTTER KICKS …
CONDITIONS: HIGH 20’S I THINK. MY TOES ARE STILL COLD. 5 PAX posted at Shawshank for a YHC WO which he signed up to Q at the last minute. After driving to Charlotte the night before with the M to see a movie (more on that later) and getting home around 2:00 AM YHC was …
16 faithful Pax posted to the gloom to welcome YHC for his VShankQ. YHC peeled into the parking lot at the shank with a mere minute left on the clock having passed the entrance multiple times #shouldofusedsiri. Ken Doll greeted me and said ” I believe in two things: discipline and the Bible. Here you’ll …
The Dirty Dozen showed up to the Shank today to get better. I put in to play one of Ken Doll’s favorite workouts. I did have expressed written consent (via twitter messenger). It was a beat down Mosey to small soccer fields COP SSH x 25 IC Windmill x 25 IC Rock Bottom Squats …
YHC had signed up for this Q months ago. This Q was special to him. Today’s Q was meant to honor the 239th birthday of the United States Marine Corps. YHC spent almost seven years in the Marine Corps and loved every second of suck that it through at him. So naturally to help celebrate …
32 pax converge on Graveyard to test out their combat fitnessRead More »
YHC was looking forward to the mild weather this morning, and it turns out good ole’ Mother Nature did not disappoint. 18 pax arrived in good spirits and ready to work, so YHC planted the VSF and off we went… into the gloom. Conditions: A balmy 61 degrees and partly cloudy Disclaimer and Prayer …
From that day on, if I was going somewhere… I was RUNNINGRead More »
Weather: 36 degrees, 87% humidity, Winds SW @ 2mph 17 pax jumped out of the fartsack this morning to get in their workout before heading to the polls. Had they known what YHC had in store, they may have decided otherwise. There were 16 more pax here today than at Crypt on Saturday for the …
3 PAX awoke on All saints day with determined hearts to Post at Shawshank despite the malicious weather that was predicted. Little did they know that the beauty created on the morn would inspire their souls to complete a work out in conditions that send most men to stand next to Ferns. Truly YHC had the …
JJ is a Shawshank regular, one of our finest. He posts regularly for Stridelite. Massive improvement in JJ. He #gotbetter in a hurry. Today, JJ finally stepped up to lead 28 fine men of Shawshank for a burpee-filled ciabatta sandwich. It was an awesome VQ. Dare I say, it was DYN-O-MITE! Conditions: 55 degrees, clear …
20 pax came out into the gloom this morning for a Scooper led PT test, followed by four laps on Dufresne’s way. There were plenty of exercises to work both the upper and lower body, during the run. The pax did a great job encouraging everyone to do what they can. Conditions: clear skies, …
7 pax including 1 FNG posted for a nontraditional #Shawshank workout. Lots of Running, Merkins, Burpees, BBSU, etc. Great job today Men!! COP 10 – Windmill IC 1) First up; 1 mile work up run, all pax did great. Second up, Mosey to Warden’s Way. a .30 mile loop around the soccer fields. Complete 1 lap and start …
Written by Muggy Tape; COP: Mosey to big soccer field 20-SSH-IC, 20-TTT-IC, 20-IW-IC THE THANG: Line up on the goal line 50% sprint to midfield and back 75% sprint to other goal line and 100% sprint back to start line Non Ruckers used bricks/Ruckers Rucked the remainder of the workout YHC COUNTED OFF TEAMS OF …
YHC woke to a perfect Fall morning for a #Shawshank beat down in the gloom. As you might have guessed, there was plenty of running to be had. YHC believes the pax thoroughly enjoyed it, as the #mumblechatter was reduced to… well… a mumble. Kudos to the (6) men of #Stridelite for posting for a …
(written by Meatball and posted on his behalf) 5 pax plus YHC came out in the gloom at #Shawshank for a Saturday morning beatdown. The weather was perfect. Some of the pax wanted to know if we were doing a lot of running and some wanted to know if we were doing a lot of …
3 PAX CAME OUT EARLY FOR A BUZZSAW LED STRIDELITE. GETTIN FASTER! 22 FAITHFUL PAX CAME OUT TO CASINO SHAWSHANK TO TRY THEIR HAND WITH THE DICE…. CONDITIONS: HUMID/COOL=NICE GLOOM DISCLAIMER BY YHC THE THANG: MOSEY TO BRICKS MOSEY TO FIELD COP: 25-SSH-IC 25-SQUATS-IC 20-MERKINS-IC 25-LBCS-IC ROLL THE DICE (OR DIE, ONLY ONE): 1 – …
18 faithful met a new friend at Shawshank this am. YHC met him last Saturday at the ridiculously awful GoRuck simulation and thought the pax would like him. Finding out our esteemed F3LM Nan’tan Napalm was going to post with us, this conversation took place: His name is Andy and we carried him. This was …
(written by Nail Pop) 5 posted for a full body workout in the Shawshank gloom and bettered themselves together. A little Lexicon never hurts. I like to call it the mixed bag of tricks. Conditions: 68 degrees, very pleasant Disclaimer Prayer The Thang: Mosey to the soccer field next to the brick pile for a …
Some of the PAX have decided to try to partake in this growing rivalry between River Bluff Gators and the Lexington Wildcats. We are trying to put together an annual F3 tailgate with all F3 PAX and their M’s and 2.0’s for this game between these two schools. Let’s put on some F3 swag …
22 Pax Including 1 FNG-Dunphy posted to Shawshank for a Ranger lead No Running beatdown. After whining to the Pax about his inability to run, YHC lead the fine men of Shawsank to the field of gloom/doom/plume? Missing Malfunction Junction, who was on an FNG Quest at The SnakePit, we pushed on through the morning …
21 Pax posted for a gloomy yet cool morning beatdown. YHC had some new exercises for the Pax for the 2nd Shawshank GORUCK workout. Enjoy! Conditions; 52 Degrees 72% humidity BOM Disclaimer / Prayer The Thang *Pick up Bricks for those w/o Rucks *Indian Run / Walk (Prisoner Lunge) around Warden’s Way ( .29 mile) …
It is time to get ready for GORUCK!! Are you ready?Read More »
34 Pax (1 FNG) who weren’t completing the Mud Run converged at Graveyard to help YHC celebrate his born day. YHC had plenty of party favors to share with the pax. These tasty party flavors came in squat, burpee, and flutter kick flavors with a delicious pain filling in the middle. Initially YHC had intended …
The Thang Disclaimer and prayer Mosey to front soccer field COP SSH X 20 IC Windmill X 20 IC Through the Tunnel X 20 IC Mountain Climbers X 15 IC LBC X 15 IC Mosey to large baseball field Around the Horn In pregame or after a strike out, the ball being thrown around the …
SOMBODY LEFT THE LIGHTS ON!!! So we went under the lights this morning. Probably should have stayed in the dark because we have some ugly men at 530 in the morning. Mosey to the Big Soccer Fields across the street COP *SSH X 15IC *TTT X 15IC *WINDMILL X 15IC *IW X 15IC *ARM CIRCLES X 10IC …
8 pax showed up for Shawshank’s first ruck-friendly workout. Four pax wore a ruck and four did not, but everyone left smoked – including YHC. Disclaimer THE THANG Dufresne’s Way – 20 minutes AMRAP: – 50 Squats at the beginning – 20 BBSU at the stairs – Walking Lunge across bridge Flutter Kicks x …
14 Pax enjoyed a “Gorillas in the Mist” adventure throughout Shawshank while dodging sprinklers & Glow Sticks… losing car keys (later found)… and plenty of snuggle time in the “Tunnel of Love”. T-Claps to Muggy Tape & Field Goal for Rucking the entire workout! Conditions: 65 Degrees; Humidity: 78%, Misty with a chance of sprinklers! …
CONDITIONS: 66 Degrees, 90% Humidity DISCLAIMER BY YHC THE THANG: MOSEY TO FIELD COP: 5-SSH IC GET ON THE GROUND – TODAY “RECOVER” MEANS STAY ON THE GROUND! GETTING ELBOWS AND KNEES READY FOR ALL THAT LOW CRAWLING THRU THE MUD! 30-LBC’S-IC 30-SITTING ARM CIRCLES-IC 30-FLUTTER KICKS-IC 30-HAND CLAPS-IC 30-BICYCLES-IC 30-PROTRACTORS-IC PLANKS – 1 MINUTE – …
6 faithful entered the gloom Saturday morning for a typical Shawshank beatdown. YHC brought out the Lexicon with Dirty MacDeuce, Jacobs Ladder and Strings of Fire. The number 10 was skipped several times during COP, Dirty MacDeuce and Mary. YHC finally asked what was going on and learned from Earlobe that the Army skips 10. …
22 Pax including 1 FNG ventured into the Gloom this morning for a Scooper led PT test and upper Body workout. YHC used the bricks for a fun shoulder and arm workout, following the grueling four minutes involved with the monthly Test of progression, F3 has grown accustomed to, in the Gloom. Conditions: 63 …
Since none of the PAX were present for my Q on Saturday I decided to rinse and repeat the workout (for the most part). If in ain’t broke don’t fix it, right? It was humid yet again and 7 PAX got up extra early for a 3 mile stridelite to the Mill Pond and back. …
Weather – 75 degrees and HUMID (extra gloomy) It started out with FNG Train Wreck, Mayhem, Turnbuckle and myself but luckily were joined mid SSH by Sea Bass, Oz and Earlobe. Better late than never. 7 > 4 in my book. The Thang: Quick Prayer SSH X 20 TTT X 20 LBAC X 25 BBAC …
20 Pax Posted to Shawshank for a Ranger Lead 9/11 Remembrance Workout. YHC was welcomed to the workout with a good shot from the sprinkler upon entering the fields thus setting the tone for the morning. YHC was told this was my initiation into the Shawshank proving groounds. The workout was dedicated to the remembrance of …
24 Pax were present to experience Putt Putt’s maiden VQ, was fortunate no Q-school requirements in order to Q, so the rest of you Pax waiting….Just do it! The pax experienced some sprints with a twist, Jacob’s Ladder, and Strings of Fire. Tclaps to all for the hard work of putting in the time to …
10 Pax showed up for my first Q and they thought that I was going to have them run a lot but that is easy, so I laid down a challenge – A 1 hour Brick Workout without releasing the brick from your hands, but only to place it somewhere on themselves. I’m …
28 pax entered the Shawshank gloom with smiles. 45 minutes later they left with grimmaces. The lack of mumblechatter, the groans & moans and the downright disgust on the faces of the pax left YHC feeling like they were mad. Guess they didn’t like the ladder work and all the burpees. Oh well…you got better …
(written by Clinch) 17 Pax showed up for fun at Shawshank. 2 pax did stride lite and 3 pax did Ruck lite from 0455-0525. Everyone was introduced to a few new movements today, the crowd favorites went back and forth between the “Super burpees” and the “Plyo Lunges. I took an “official” pole purely based …
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s always good to reflect on a mission statement before you take action. F3Columbia moved west across the river to Irmo in August 2013 & again to Lexington in March of 2014. The now established …
The Next Lexington AO: West Columbia is coming September 9Read More »
9 Pax entered the gloom at Shawshank for a Field Goal version of “The Murph” Conditions: 73 degrees, 85% humidity The Thang: Disclaimer Prayer Mosey over to the large Soccer Field with the Trial around it. (Wardens Way). COP SSH – 30IC -Mosey to the First corner. Do 15 BBSU, 25 …
Conditions – Clear w Waxing Crescent Moon with plenty of stars to be seen, 62 degrees, 88% humidity, 0% precipitation. I thought there was a slight breeze in the air, but I think it was Shawshank stridelite showing off before the gloom The Thang – Pre game locker room speech (AKA, Disclaimer) and prayer 26 …
Posted for Full Metal Jacket: I work out with Sandlot F3 in Northeast Columbia and am requesting your support regarding What: 9/11 First Responders Memorial Ceremony When: 11 Sep, 4:30 PM Where: Columbia Metropolitan Convention Center, 1101 Lincoln Street, Columbia, SC 29201. We have conducted this ceremony for the past three years honoring “First Responders” (Military, …
Disclaimer and prayer. Mosey to rear soccer fields. COP Imperial Walker X 20 IC SSH X 20 IC Through the Tunnel X 20 IC Arm Circles Forward X 10 IC Arm Circles Backward X 10 IC Merkins X 10 IC LBC X 20 IC Count off by 2s and mosey to sideline 1s sprint to …
(written by Meatball) 30 pax including 1 FNG (Welcome Dirty Law) gathered in the gloom at Shawshank for Meatball’s VQ. Mumblechatter was low but brickwork was plentiful. Conditions: 70 degrees The Thang: Disclaimer Prayer Mosey over to soccer field #10 COP: SSH – 25 IC TTT – 15 IC Merkin – 15 IC Mountain Climbers …
89 Pax posted at #Crypt for a light-on-the-legs convergence. Some came because #Crypt is home, others because it was a Lexington Convergence, still others because it was the 1st half of a double-down w/ the inaugural Stomp the Swamp 5k immediately following. All were toast by the end of the hour. Conditions: 80 & 80% …
CONDITIONS: 75 degrees Is it possible?? An AO w/ no untimely sprinklers, no black pellets, no man eating weeds AND a Stairway of Pain (roughly 85 stairs)? F3 Lake Murray’s 1st new AO, name tbd, welcomed 29 PAX including 6 FNG’s to its inaugural beatdown. YHC is truly humbled to have this opportunity to witness …
Shawshank had 22 PAX including 3 FNGs post for a little PT Test and some field work at the old ball park. YHC heard some mumble chatter today due to the fact we started our work out with the PT Test. Some of us were there Saturday to witness a Chaser led workout that …
A Little Chicken Fried Whine with A Blast of Bear CrawlRead More »
20 posted at #Shawshank, including one FNG and one brave 12 year old 2.0 FNG, for a guest Q brought over from the motherland (Columbia) by YHC. The vast AO proved the perfect venue for a nice game of Chase on #Dufresne’sWay… Conditions: 72 and VERY humid. THE THANG: Mosey out to the soccer field …
#Shawshank…#GetBetter #BeBetter on #Dufresne’sWayRead More »
27 Pax arrived for Garmin’s VQ of Shawshank. 11 of those were present extra early for a little Stride Lite 5K. When go-time rolled around, the pax were greeted with a huge suicide run, some “half-life” exercises, and the worldwide debut of…the “muffin man” the “merkin man”. Disclaimer The Thang: jog over to a field …
This is the first annual Stomp the Swamp 5K race to benefit the River Bluff High School Cross Country teams. River Bluff has been VERY generous in allowing F3 to use many of their facilities. Crypt, Graveyard, and Stride meet there during the week. Let’s say THANKS in a huge way! Since the announcement was …
CONDITIONS: 76 Degrees, 88% Humidity (Pure Thick Gloom) 32 PAX posted at Shawshank this morning for YHC’s VQ. Some of them were expecting to run a lot. Some of them were wrong. That’s what 4:54 is for! DISCLAIMER BOM THE THANG: MOSEY TO FIELD COP: 20 WINDMILLS IC 10 RELEASE MERKINS IC 10 BURPEES W/ 5 PLANKS …
Conditions: Clear, 74, and 69% humidity 28 Pax posted in the gloom this morning at the freshly mowed Shawshank this morning. The Thang: Disclaimer and prayer COP Imperial Walkers X 20 IC SSH X 20 IC Through the Tunnel X 20 IC Calf Raises X 15 IC Mountain Climbers X 20 IC LBC X 20 …
CONDITIONS: 72 DEG DISCLAIMER: Chinstrap BOM: Chinstrap THE THANG: Mosey to nearby soccer field and circle up. COP: IW x20 ic SSH x20 ic TTT x20 ic Windmill x20 ic Little Baby Arm Circles x20 ic (10 forward/10 backward) Big Baby Arm Circles x20 ic (10 forward/10 backward) LBC x20 ic Partner up- Choose a …