11 pax entered the gloom this morning looking for a beatdown. The #mumblechatter was extinguished before it even got started, as YHC dropped the “Slaughter Starter” on the pax. From there, the only sounds heard would be huffing, puffing and grunting. A familiar voice crept into YHC’s head. “You girls sound like you’re crowning”. No worries… Strong work at “The Hollow” this morning. Proud to be a part of this group of men. #TClaps to (2) pax for #Stridelite, (3) pax for the double-down at Shawshank, and (1) pax for the #Stridelite/#TheHollow/#Shawshank triple-down.
***Conditions: 65 degrees with 92% humidity***
***Disclaimer and Prayer***
***The Thang***
“Slaughter Starter” – Immediately drop and perform Burpees x 20 OYO
***Head to middle of field for COP***
- SSH x 20 IC
- Burpees x 5 OYO
- Flutter Kicks x 20 IC
- Burpees x 4 OYO
- Imperial Walkers x 20 IC
- Burpees x 3 OYO
- LBAC Forward x10 IC, Backward x 10IC
- Burpees x 2 OYO
- Slow-mo Squats x 20 on Q’s call
- Burpee x 1 OYO
***Follow me to the brick pile and grab (2) bricks each***
***Mosey to “The Hill” while performing 2-brick overhead press along the way***
Triple Nickel (All exercises completed WITH bricks)
- Start at the bottom of the hill
- Run to the top – Squat Thrusters x 5 OYO
- Run to the bottom – Big Boy Situps x 5 OYO
- Rinse and Repeat x 5 reps
- Plank when finished
***Follow me and line up on Goal Line*** (All exercises completed WITH bricks)
Railroad Tracks
Start in a single-file line on goal line. First pax drops to low plank, second pax jumps over first pax runs (5) yards and gets in low plank. Third pax jumps over both pax runs (5) yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. RINSE AND REPEAT back to original goal line
***Follow me to the brick pile and stack bricks NEATLY against the shed***
***Follow me to the truck. Each pax grab a CONCRETE BLOCK and mosey back to Goal Line***
- Overhead Carry to Cone # 1 – Merkins x 10 OYO
- Overhead Carry to Cone # 2 – Big Boy Situps x 10
- Overhead Carry to Cone # 3 – Merkins x 10 OYO
- Overhead Carry to Cone # 4 Big Boy Situps x 10 OYO
- Rinse and Repeat back to original Goal Line.
- Block Curls to Cone # 1 – Merkins x 5 OYO
- Block Curls to Cone # 2 – Big Boy Situps x 5 OYO
- Block Curls to Cone # 3 – Merkins x 5 OYO
- Block Curls to Cone # 4 Big Boy Situps x 5 OYO
- Rinse and Repeat back to original Goal Line.
***Follow me to the brick pile and stack concrete blocks NEATLY against the shed***
***Follow me to soccer practice field and line up on goal line.***
- Merkins x 15, Big Boy Situps x 10, Burpees x 5
- Sprint to midfield – Merkins x 15, Big Boy Situps x 10, Burpees x 5
- Sprint to far goal line – Merkins x 15, Big Boy Situps x 10, Burpees x 5
- Sprint to midfield – Merkins x 15, Big Boy Situps x 10, Burpees x 5
- Sprint back to original goal line – Merkins x 15, Big Boy Situps x 10, Burpees x 5
*** COT***
Prayer by YHC
***BOM***
Count-o-rama
Name-o-rama
***Moleskin***
YHC introduced concrete pavers and concrete blocks for the first time at The Hollow this morning. The goal was to smoke the upper body, while also working the abs and core in the process. The pax responded in a big way and departed the AO better than they were upon arrival. Maximum effort by all.
***Announcements***
-First Friday Fathers commences Friday, June 5 at Graveyard, The Hollow, Shawshank & Turning Point. Other AOs fall in where convenient. We’ll also have a Second Saturday Fathers as well. Preblast to come.
-6/6 Lexington has the Q at F3 Winnsboro
-6/13 Color Vibe Run at RBHS
-6/27 The Crucible
-7/10 & 7/11 GORUCK Tough & Light
-8/1 Sweet Baby O 5K
-8/29 Stomp the Swamp / Convergence at 6:30 at Boneyard
-9/10 & 9/11 – BRR
-11/14 Lexington Half Marathon
***Prayer Requests***
-Continued prayers for Walker.
-YHC’s friends, “Wayne” and “David”. One is fighting bone cancer and one is in ICU waiting for a liver transplant.
-The Alexander family – husband drowned this week during vacation.
-The Eddings family – lost a 2 year-old and newborn in a tragic accident.
-All other unspoken prayer requests. We all carry a load, but some shoulder the load in silence. They need you just as much, if not more.