YHC received a message from Hollow AOQ Iron Mary about leading this Saturday since F3 Lexington converged at the F3 3rd F 5k in support of LLS, Mac, and Shake-n-Bake last Saturday and YHC wasn’t able to complete the Q last week. YHC accepted and was glad to be able to lead the men of The Hollow this Saturday. YHC has been trying to get a Q where 3 miles were reached so below is what we did to attempt to get 3 miles. With that in mind YHC wanted to head off campus for some hill work and distance. We moved 3.3 miles today.
Conditions: Little Humid
Welcome, FNGs – we had one, Disclaimer, Prayer –> Time to get to work
THE THANG:
Since our brothers Iron Mary and Grave Digger were unable to join us, YHC decided to remember them by starting off with a Slaughter Starter – 20 Burpees OYO.
Recover and then we headed over to a nearby neighborhood to start with some hill work. Thought we lost 2 PAX and our FNG and that they switched up to head over to CAT but then they met up with us when we returned to the school.
HILLY BEAST
6 cones located on three short cul-de-sac roads, 6 reps, 6 exercises. The cones were located half-way up the street and at the end in the cul-de-sac. Start at the intersection of Burma/Elmhurst, run to each cone, then run down and head up Olde Hickory Court, stopping at the two cones, then run down and head up Rice Hill Court, stopping at the two cones. At each cone complete 6 reps of the called exercise, after Rice Hill head back to the start. One lap down and back is about 0.68 miles. Let the six catch up between sets.
Set 1: Hand Release Merkins (Plank on the six)
Set 2: Jump Squats (Plank on the six)
Set 3: Burpees (Plank on the six)
EMOM:
Run back over to the soccer field where we met back up with our 2 PAX and FNG, stopping to grab a block, for something we’ve done over at F3 Cryptonite and for some EMOM. EMOM stands for every minute on the minute. So for every minute the PAX will complete the called exercises/reps and any time left over during that minute is rest time until the next minute starts.
- Minutes 1-5
Squats x 5
Merkins x 5
BBSU x 5
Dips x 5 - Minutes 6-13
Same exercises as above, except for each minute add one rep to each exercise. So minute 6 – 6 of each exercise, minute 7 – 7 of each exercise, etc. Needless to say, at about minute 10-13, things got rough as there was no rest time left once the next minute came around.
COUNTDOWN CIRCUIT
Get Blocks, line up Blocks 30yds from the goal line
It was about this time that the mumblechatter started about calling Recover since we needed time to name the FNG as time was running low. YHC didn’t want to cheat the PAX so we did a few rounds of the circuit.
SCountdown Circuits, 10, 10, 9, 9, etc., plank for the 6
- 10, 9, & 8, Merkins at the goal line, run 30yds, Squat Thrusters at the blocks
Recover and head to return blocks and the Shovel Flag.
COT/BOM/Prayer
Moleskin:
We welcomed our FNG Matt Mosko, works with Ron (who’s Ron?), from Ohio, Buzz Saw has been EHing him for over a year, was supposed to be an FNG on Tuesday but couldn’t make it after pool party, like to build stuff/building a table…Echo -> Stihl -> Man Bun and Man Bun stuck with the PAX so Welcome Man Bun!
Had a visitor from F3Clemson – Brother Twist Tie, he’s working to start an F3 AO in Seneca.
Good to be back at The Hollow where it all started for YHC and always enjoy leading the men of F3 Lexington. Work was done today as we put in about 3.3 miles of work!
Announcements:
-Today Shake-n-Bake runs 62 miles. Support him. If you can’t be there in person, donate to the cause: http://pages.mwoy.org/sc/midlands18/eyarboroug
-5/19 Ultimate Challenge Mud Run. Details: https://us11.campaign-archive.com/?u=4b521aea77c2e462d946e8b77&id=026101ccb5
-11/10 – Cheech 10K
End of month convergance for Hollow, Shawshank, Arena and Ambush for MURPH?
Prayer Requests:
Hoist Sister
Net Zero – M and Baby
Remember Shake-n-Bake as he tackles his 100K
Brick’s friend who was in an ATV accident – prayers as he has M and three kids
Mother’s Day is Sunday so remember Mom’s and Wives on their special day. Stalker is getting a redo this year.