• When: 2019-11-21
  • QIC: Iron Mary
  • The PAX: Grave Digger, Scotch, Hedges, Wild Hog, Kenwood, Irrev, Cramps, Glue, All 9's, Argyle, and Iron Mary

A Gut Punch and Throat Chop at The Hollow

Another perfect morning to get better at The Hollow!  11 PAX took their DRP and posted for YHC’s modified GPS (Gut Punch Saturday).  YHC also went back to his roots and added some 21-15-9 Crossfit intervals.  We got a little better out there this morning.  Here’s how it went down.

Weather:  A little chilly but not too bad.  42 degrees and clear with no wind

One minute warning


Opening Prayer

Mosey to the light post next to the block pile for COP


SSH x 10 IC

LBAC x 10 Forward and Backward IC

TTT x 15 IC

IW x 15 IC

The Thang

Grab a block for 1-round of GPS

We stuck together throughout

Block Thrusters x 11

Quick Mosey to the tennis courts

Squats in the green x 11 (55 total)

Bear Crawl in the blue

Quick Mosey to the Planter by the baseball field

Step-ups x 11 each leg

Derkins x 11

Mosey around to the LOPAC stairs

1-Round of The Tomcat Stairs (11 Hand Release Merkins and 11 LBC’s at the top and at the bottom of the stairs)

Mosey around school to the breezeway

Broad Jump to the 1st column then lunge to the 2nd

Continue patter until you reach the last column

Mosey back to your block

Grab block and meet at the breezeway

Complete reps of 21-15-9 of the following exercise

Block Merkins & Curls

OH Carry to the end of the breezeway and back (Crowd Pleaser)

KB Swings & Sumo Squats

Run to the end of the breezeway and lunge back

OH Press & Tri-extensions

Run down and back

Wrap up with Thrusters x 15 OYO

Return blocks


Flutter Kicks x 20 IC

Gas Pumps x 15 on Q’s call (In and Out)

American Hammer x 15 IC




Announcements:  Thirsty Thursday tonight at O’Harra’s, Donut Run tomorrow morning a 5:00am Home Depot parking lot, need a QIC for Saturday at The Hollow.

Prayer Requests:  Grave Digger’s uncle fighting cancer, Hedges and family expecting a new baby next week, Cramps little girl is sick, marriages.

Closing Prayer