• When: 2017-09-07
  • QIC: Escobar
  • The PAX: Inspector Mom, Cramps, Rabons, Honey Boo Boo, Slum Lord, Hoist, Stalker, Chuckwagon, Miranda, Escobar

Merkins and Burps at The Hollow


10 PAX gathered this cool morning at The Hollow to get better.  YHC thought that the crowd would be smaller but YHC wanted to make sure to bring a great workout to the PAX not running the BRR.  We were still able to get some good running in ourselves this nice morning.

Conditions:  Nice and Cool

The Thang:

One Minute Warning, Any FNGS? None…Disclaimer

BOM & Prayer and we’re Off!

Mosey to the soccer field and the fun begins.


SSH x 25 IC

Imperial Walker x 20 IC

Circle Burp – PAX do High Knees while each PAX calls “down” and then all PAX do a burpee….we did this until all PAX called “down”

Merkin Ladder:

PAX line up on the sideline…20 merkins, run across field, 19 merkins, run across field…decreasing reps until reach 1 merkin.


Starting on the sideline, do the number of exercise below and then run to the other side of the field, do the next set…continue until finished with the LBC’s.

10 High Knee Jumps

20 Mountain Climbers

30 Merkins

40 Squats

50 LBCs

Plank while waiting on the six and then rinse & repeat.

Mosey back over to the parking lot.

Burpee Mile:

12 burpees, run 400 m…do this 4x

All PAX finished the last 400m and RECOVER was called and headed back to the Shovel Flag.


Prayer Requests

-BRR runners

-Pray for all in the path of Hurricane Irma

-Remember the people in floods in Texas


-9/9 Jumanji 3-Year Anniversary
-9/16 Never Forget Challenge at Smokehouse. Preblast: https://www.f3midlands.com/columbia-sc/1st-annual-911-never-forget-challenge
-Red October. Prebelast: https://www.f3midlands.com/lexington-sc/preblast-red-october-grow-big-or-go-home
-11/11 John Flanagan Memorial 10K. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/15 F3/FiA Christmas Party