• When: 2019-08-08
  • QIC: Iron Mary
  • The PAX: Slumlord, Short Haul, All 9's, Half Empty, Hedges, Meatball, Fuzzy Navel, Blindside, Hoist, Boucher, Iron Mary

Back to the Basics @F3TheHollow

We’ve had a lot of fun at The Hollow of the past few months!  We’ve had water balloon tossing, kickball, dodge ball 2x, and other nontraditional F3 type workouts.  Those workouts have been great and YHC has had a blast with them, but today he felt like getting back to the standards F3 workouts were founded on.  Eleven grown men evaded the #fartsack this morning to find out what YHC had in store.  Work was done!

Weather:  Warm with a nice breeze – 71 degrees and humid



Mosey to the block pile and grab two bricks

Mosey over to the walkway by the band field for COP


SSH x 15 IC

Mountain Climber x 20 IC

Plank Jack’s x 15 IC

OH Clap x 15 IC

Windmill x 10 IC

The Thang

Brick Ladder

Merkins x 1

OH Press x 2

Merkins x 2

OH Press x 4

Continue increasing Merkins by one and OH Presses by 2 until Merkins x 10 and OH Press x 20

Mosey back over to the block pile and exchange your bricks for blocks.

Mosey back over to the band field and line up on the sideline

21x15x9 reps of Block Swings and Curls

OH Carry or Lunge across the field to the opposite sideline

21x15x9 reps of OH Press and Curls

OH Carry back to the other sideline

12x9x6 reps of Squat Thrusters and Merkins

Return blocks and mosey to the courtyard wall

Wall sits with OH Clap x 18

Bear Crawl to opposite wall

Recover in a plank

Balls to the wall x 2

Take one lap of the parking lot and return to courtyard wall

Wall Sit with OH Clap x 18

Crab Walk to opposite wall

Take one lap of the parking lot


Flutter Kick x 20 IC

Gas Pumps x 10 IC


Russian Twist x 20 IC

Mosey back to the Shovel Flag for COT & BOM



Announcements:  STS and Jailbreak 5K’s on August 24, Iron Pax in September, Safe Lexington on Sunday night at 5pm at Mt. Horeb UMC

Prayer Request:  Continue to pray for Maggie and marriages.

Thanks to Blindside for coming out and thanking the PAX of The Hollow for all the prayers.  He assured us that our prayers were felt and that he’s confident that Maggie is doing so well because of all the love and prayers that have been sent their way over past several weeks and months.  Thank you, Blindside for sharing those words with us this morning.