The Hollow is a well established AO that has been going strong since day one. This is a result of 5 former AOQs’ strong leadership, plus a bunch of great PAX that get after it day in and day out. I cannot say enough about everyone that shows up to better themselves mentally and physically. But we all know that “better themselves” really means “better ourselves”. And, while it may be more of a physical “why” in the beginning, it’s more of a mental “why” long term (and being in great shape is a side effect). This doesn’t happen only at The Hollow, or F3 Lexington – it happens at F3 Nation. A recent quote from our Nantan states it all – “All you have to do is show up. There’s a good chance it’ll change your life”.
I say all this to say that when Scotch asked if I would be the next AOQ, he already knew the answer. He knew that anyone he asked would do it – would give back a little to a group/thing/concept that gives out so much. So this morning The Hollow shovel flag was welcomed by YHC. Happy AOQ retirement Scotch! PS – when are you getting on the Q sheet?
Conditions – chilly, no wind made it bearable
1 minute warning, intro, no FNGs, disclaimer, prayer
Mosey to the courtyard for a warm-up consisting of…
- 20x SSHs IC
- 20s IWs IC
- 20x Air Squats IC
Mosey to the front parking lot (which now has super smooth asphalt) for a 20 minute AMRAP session of…
- Cone 1 – 3 Burpees, mosey to…
- Cone 2 – “lap x 2” Prisoner Squats, mosey to…
- Cone 3 – “lap x 2” Hand Release, Shoulder Tap Merkins, mosey to…
- Cone 4 – “lap x 2” Big Boy Sit-Ups, mosey to…
- Cone 5 – 3 Burpees, mosey to…
- Cone 4 – “lap x 2” Big Boy Sit-Ups, mosey to…
- Cone 3 – “lap x 2” Hand Release Shoulder Tap Merkins, mosey to…
- Cone 2 – “lap x 2” Prisoner Squats, mosey to…
- Cone 1 – 3 Burpees, mosey to…
So you would do 6 reps in the middle for lap 3, 10 for lap 5, etc.
Next we partnered up for…
- Partner carry to Cone 5, Flapjack back.
- Partner Wheelbarrow to Cone 3, Flapjack, continue to Cone 5, recover, repeat back
- Group mosey to Cone 5, pick up cones on the way back.
After this we mosied to the breezeway pillars for…
- 1 minute – People’s Chair
- 30 seconds – Balls to the Wall
- 1 minute – People’s Chair
- 30 seconds – Balls to the Wall
- 1 minute – People’s Chair
- 30 seconds – Balls to the Wall
To kill the clock, the Mary exercises of choice were…
- Kenwood – 20x Flutterkicks IC
- Hoist – 20x Freddy Mercury’s IC
- Gravedigger – 20x American Hammers IC
- Cramps – 20x Hello Dollys IC
- Hedges – 50x LBCs OYO
(Hopefully I got that right.)
We made our way to the shovel flag for closing ceremonies. A few extra PAX showed up for the flag exchange (I appreciate your support!).
Announcements
- 12/14/19 – we are collecting money to give to the Lizard’s Thicket waitresses – we’ll go to LT after Saturday’s bootcamp and give the “tip” then – if you want to donate, please do so – they’ve earned some extra Christmas cash for the sweat we’ve left over the years!
- 12/14/19 – this Sat – F3 FiA Christmas Party, bring a side, a voluntary donation can be made at the door for the renting of the facility and DJ
- 12/16/19 – Hollow, CAT, maybe other AOs supporting FiA’s Runvergence – *note the 5 AM start time – https://twitter.com/FiALexSC/status/1202926138894508032/photo/1
- 12/19/19 – Thirsty Thursday, place tbd
- 1/1/20 – New Year’s F3 Convergence – at LHS track at 7 AM – https://www.f3midlands.com/lexington-sc/2020-new-years-day-f3-lexington-convergence
Sorry, I forgot to ask about prayer request!