• When: 2021-06-29
  • QIC: Blue Bloods
  • The PAX: Wild Hog (R), Slum Lord (R), Dangle (R), Kenwood (R), Blue Bloods


5 Pax Withstand EMOM’s, Hour Glass, and Waterfalls (Oh My) at The Hollow

Although YHC attended The Hollow on a few occasions, I never had the pleasure of taking a Q there; mainly due to a time conflict with YHC’s home at Surge.  So when the chance came to help a fellow AO and grab a Q it was a no brainer to pick it up.  

The campus was so big and loaded with so many places for a good beatdown, YHC had a plan in mind.  With Tropical Storm Daniel lurking and making the Gloom even gloomier, YHC made a game-time decision to abandon plan A and go with a back up.

Conditions: Low 70’s; Light Rain (just enough to throw a plan off and annoy)

Disclaimer, Not a Pro, Modify if needed, Listen to body, NO FNG

Opening Prayer

Mosey to the block pile

Warm up:

SSH x 10 IC; TTT x 10 IC; LBAC x 10 IC; RLBAC x 10 IC; OH Claps x 10 IC; Imperial Walkers x 10 IC

The Thang:

Grab a block…

Part 1

EMOM

10 Curls, 10 Overhead Press, 10 Squats for 10 Rounds

Part 2

Hour Glass (under the overpass due to the light rain)

-10 Carolina Dry Docks, 10 BBSU; 10 Dips, 10 Block Swings, Run to the end of the overpass and back

-9 Carolina Dry Docks, 9 BBSU; 9 Dips, 9 Block Swings, Run to the end of the overpass and back

-8 Carolina Dry Docks, 8 BBSU; 8 Dips, 8 Block Swings, Run to the end of the overpass and back

-7 Carolina Dry Docks, 7 BBSU; 7 Dips, 7 Block Swings, Run to the end of the overpass and back

-6 Carolina Dry Docks, 6 BBSU; 6 Dips, 6 Block Swings, Run to the end of the overpass and back

-5 Carolina Dry Docks, 5 BBSU; 5 Dips, 5 Block Swings, Run to the end of the overpass and back

-6 Carolina Dry Docks, 6 BBSU; 6 Dips, 6 Block Swings, Run to the end of the overpass and back

-7 Carolina Dry Docks, 7 BBSU; 7 Dips, 7 Block Swings, Run to the end of the overpass and back

-8 Carolina Dry Docks, 8 BBSU; 8 Dips, 8 Block Swings, Run to the end of the overpass and back

-9 Carolina Dry Docks, 9 BBSU; 9 Dips, 9 Block Swings, Run to the end of the overpass and back

-10 Carolina Dry Docks, 10 BBSU; 10 Dips, 10 Block Swings, Run to the end of the overpass and back

Part 3

The Waterfall

50 Merkin Waterfall

Circle up in plank position, YHC does 1 Merkin then it goes clockwise, 1 Pax at a time while each other Pax holds the plank position until 50 total Merkins are achieved

50 Iron Cross Waterfall

Circle up with legs 6-inches up, YHC does 1 Iron Cross then it goes clockwise, 1 Pax at a time while each other Pax holds the 6-inch leg raise position until 50 total Iron Crosses are achieved

Recover and return blocks to pile

Mosey back to the Shovel Flag

COT

Announcements:

-July 3 20 mile run from Stride to the Statehouse; meeting at Stride at 4am

-August 21 Stomp the Swamp

-August 20-22 F3 Dad’s Camp

-BeechHouse Convergence Saturday

Prayer Requests:

-Injured and Sick PAX

-Unnamed Surge Pax children’s illness

-Blue Bloods friend’s daughter in NY hospitalized 

-Cramps healing

#frozenpeas #hityawhereithurts

Closing Prayer

 

 

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