24 Pax showed up on this humid morning for a Shawshank Redemption workout that kept the mumble chatter to a minimum and the heavy breathing to a maximum.  5 Pax showed up early for some EC.  Welcome FNG Swirly!  After an FNG disclaimer, we were off on a warm-up run to the parking lot by the baseball fields.  Once we got to the parking lot, we did some karaokes before circling up.


  • SSH – 20 IC
  • Imperial Walkers – 15 IC
  • Sir Fazio Arm Circles (10 IC forwards, 10 IC backwards)
  • Good Mornings – 12 IC
  • Mountain Climbers – 15 IC

The Thang

First up, Prison Burpees.  We broke up into 3 rows to use the parking spaces for this one – 2 parking spaces between each Pax.  The idea here is that you’re confined to a small space.  Start with 1 burpee, gorrila shuffle to the right (side shuffle with hands on the ground), do 2 burpees, gorilla shuffle to the left, do 3 burpees and so on adding 1 burpee each time.  We did this to two songs (Human by Rag’n’Bone Man and Beautiful Pain by Eminem).  This ended up being 7min 30sec of OYO burpee fun!  If you got to 12, then you ended up doing 78 burpees!

After this, we recovered with LBCs – 20 IC.

Next up, a tabata-style series.  3 sets of 5 exercises (20 sec exercise with 10 sec rest before starting the next one) with 1 minute of recover/mary in between sets.  Mary exercises in between ending up being plank hold, Freddie Mercury, and LBCs.

  1. Frog Hops
  2. Split Jumps
  3. Burpees
  4. Merkins
  5. Squats

It was then time to chip away at our tunnel to escape.  Pax moseyed over to the rock pile to grab the heaviest rock they could find.  We headed over to the volleyball sand court and spaced ourselves for 20-25 rock slams in the sand (like medicine ball slams – rock above head with straight arms and slam it to the sand keeping your arms straight).

The tunnel was now built and it was time to escape.  We broke into 3 groups for the following 3 exercises in the sand.  Everyone went once.

  • Tunnel of Love (Army crawl under planking Pax)
  • Bear Crawl Snake (bear crawl weaving through planking Pax)
  • Railroad Tracks (jumping over Pax in chilcutt)

We were now free and headed over to the tennis courts to knock out some Mary.


  • Leg Raise – 20 IC
  • Homer to Marge – 10 IC
  • Homer to Marge Hold (bridge hold) – 15 IC


  • F3nation.com shutting down backblasts, etc.
  • F3 Saturday 2.0 friendly workout at Womble at 6am
  • Looking for two new Pax to step up to co-q Cletus

Prayer Requests

  • Prayer for those expecting 2.0s (Roger Roger & Banana Seat)
  • Prayer for Hasselhoff’s co-worker that lost a young child to cancer


James 1:2-4 Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.

I took us out in prayer.

Thank you for allowing me to lead you gentlemen.  It’s an honor.