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