• When: 2021-10-05
  • QIC: Iron Mary
  • The PAX: Dangle (R), Kenwood (R), Wild Hog (R), Slumlord (R), Cramps, Hoist, Iron Mary (R)


Gut Punch Tuesday @F3TheHollow

It’s been a little while since anyone has dialed up the dreaded Gut Punch at the Hollow, so YHC thought it would be a good idea to serve it up to the PAX for a reminder of how much it sucks!  Work was done!

Disclaimer

Prayer

COP

SSH x 15 IC

Windmill x 10 IC

TTT x 10 IC

IW x 10 IC

The Thang

Grab a block and circle up

Station 1 – Block Thruster x 11

Quick Mosey to the Tennis Courts

Station 2 – Squats x 11 then bear crawl over blue section of court, then Squats x 11, then bear crawl over blue section of court, then Squats x 11 – Repeat going back

Quick Mosey to Planter by the baseball field

Station 3 – 11 Step ups each leg, 11 incline Merkins, 11 Decline Merkins

Quick Mosey to LOPAC Stairs

Station 4 – 1 round of Tomcat with 11 Hand Release Merkins and BBSU’s at the top and at the bottom

Quick Mosey to the big breezeway 

Station 5 – Lunge to first column and broad jump to next repeat to all columns – Approximately 12 columns

Repeat for 2 rounds

Mary

Flutter Kicks x 25 IC

Gas Pumps x 10 IC

LBC’s x 20 IC

American Hammer x 10 IC

Return Blocks and circle up for COT

COT & BOM

Announcements:  Cheech 10K signups

Prayer Requests:  Our County and all struggling with COVID

Closing Prayer

 

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