• When: 2019-07-30
  • QIC: Honey Boo Boo
  • The PAX: Cramps, Chuckwagon, All 9's, Wild Hog, Mercy Rule, Grave Digger, Hedges, Iron Mary, Hoist, Lincoln Logs(FNG), Kenwood, Cooter, Stalker, Half Empty, Honey Boo Boo

Hairy Rockettes and Nancy Kerigans

15 Pax (2 for SL, 1 FNG) came out to join YHC for a double WOD this morning.  YHC had been a Crossfit junkie before F3 and when some needed props for a previously planned Q didn’t work out, I went back to my roots and dug up a couple of WOD’s (Workout Of the Day) to help us break a sweat.  YHC also likes to introduce the Pax to new exercises not used before at @F3TheHollow, hence the Nancy Kerigans and Hairy Rockettes.

Conditions: upper 60’s and mildly humid

1 minute warning


The Thang:

Mosey 1 lap around the parking lot and meet at the courtyard

COP: TTT x 15 IC, Abe Vigoda x 10 IC, Goofballs x 20 IC, Nancy Kerigans x 20, Hairy Rocketts x 10 IC, 21’s (2 ct SSH, 1-5 out loud, 6-21 silent-any pax that messes up, 5 burpee penalty)

Grab a set of bricks from the Block/brick pile and line up on the sidewalk facing the school.

WOD # 1 – 5 rounds for time

20 Curls for the girls, 15 Overhead Tricep Ext, 10 Bent over flys, 5 Manmakers, Run to the fence and back

WOD #2 – 5 rounds for time

Round 1 – 5 Burpees

Round 2 – 5 Burpees, 25 Merkins

Round 3 – 5 Burpees, 25 Merkins, 50 Lunges(25 each leg)

Round 4 – 5 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s

Round 5 – 5 Burpees, 25 Merkins, 50 Lunges, 100 LBC’s, 150 Squats

Recover – put the bricks away and mosey to the Shovel Flag area



Look for announcements about paving the parking lot and meeting at the old spot

8/24 Stomp the Swamp and Jailbreak 5k

9/6 BRR

11/16 Lexington half/Cheech 10k

Christmas Party

Prayer Requests:

All 9’s MIL is needing gall bladder surgery

Devo: Therefore, do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own -Matthew 6:34

God made both the day and the night so that we would have manageable portions of life to deal with.  Sometimes we get so caught up and stressed out about the that we have coming up that we forget to trust in the Lord and live in the present.  His grace is sufficient for all of our troubles-enjoy life, enjoy your family, and give your worries to Him and enjoy His presence.