• When: 2018-06-09
  • QIC: Recall
  • The PAX: Stalker, Cowbell, Muggy Tape, Iron Mary, Knozit, Recall

Hollow Homecoming

YHC was a regular PAX at The Hollow until about two years ago so YHC was excited about coming back to Q.  Fun was had and work was done.  What an honor to lead these men!

Weather: 70 and humid

Disclaimer & Prayer

The Thang:

Mosey around parking lot for a warmup


  • SSH x20 IC
  • Merkins x5 OYO
  • TTT x10 IC
  • Merkins x6 OYO
  • Imperial Walkers x20 IC
  • Merkins x7 OYO
  • Plank Jacks x20 IC
  • Merkins x8 OYO
  • Squats x20 OYO
  • Merkins x9 OYO
  • Hillbilly x20 IC
  • Merkins x10 OYO

Mosey to block pile, grab a block and head to soccer field for a few rounds of Elevens.  Line up on sideline of field.

Round 1: Bent over rows with blocks, run to far sideline, Squats

Round 2: Overhead press with blocks, back pedal to far sideline, Merkins

 Round 3: Curls with the blocks, run to far sideline, Burpees


Return blocks to block pile and mosey to hill by the tennis courts for Triple Nickel:

  • Run up the hill, 5 Monkey Humpers at top of hill
  • Run down the hill, 5 Merkins at bottom of hill
  • Repeat for a total of 5 trips up and down the hill

Line up for Indian Run along the service road, to Pisgah Church, hug fence line towards US1, do a fly by at CAT and finish at the Shovel Flag.




  • 16 June: F3/FIA 2.0 workout at Lexington High School
  • 30 June: After bootcamp at Shawshank, plan to workout with the Veterans at the Veteran’s Homeless Shelter next to Shawshank for about 30 minutes
  • 14 July: Carolina Reaper
  • 4 August: Sweet Baby O 5K, F3/FIA discount available (register through www.RunHard.com)
  • 25 August: Stomp the Swamp 5K; rucking division open this year

Prayer Requests

  • Jason Rawls (friend of Muggy Tape) going through a tough time, may be PTSD related
  • Family of Cade Crocker, young boy who passed away in car accident on I-20