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
Disclaimer
Opening Prayer
Mosey to the light post next to the block pile for COP
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
Mary
Flutter Kicks x 20 IC
Gas Pumps x 15 on Q’s call (In and Out)
American Hammer x 15 IC
COT & BOM
Count-O-Rama
Name-O-Rama
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