• When: 2020-01-17
  • QIC: Kenwood and Brick
  • The PAX: Kenwood (r), Wild Hog, Cramps, Forrest, Scotch, Rock Drop (r), Dunphy (r), Argyle, Cheers, Brick


Hollow’s Turn at Urban Legend

I bet there are only a few co-Q combinations in all of F3 Lex, that could deliver a beatdown in as few as words as YHC and Kenwood used today (thank goodness for the use of cadences to up our word counts).  Be that as it may, I think all had fun and work was done. It was an honor to co-represent the men of Hollow with one of it’s very best.

Weather: 40 Degrees

1 minute warning, introduction, disclaimer, prayer

Kenwood took the first half and YHC brought us home.

Mosey from the shovel flag, up the ramp to the upper deck to warm-up with: – 15x SSHs IC – 15x TTTs IC – 15x AirSquats IC

Make our way towards the stairs. The plan was to focus on upper body on the upper deck. So we did 3 rounds of 11s with the following exercises. 11s are 1 of the first exercise, 10 of the second, 2 of the first, 9 of the second, etc. Between rounds we would run a lap around the parking deck.

11s Round 1 -Diamond Merkins -LBCs

11s Round 2 -Morning Wood -Carolina Dry Docks

11s Round 3 -Decline Merkins -BBSUs

Next it was handed over to YHC for some lower body exercises on the lower deck.

Mosey from top deck to the bottom of the inclined ramp:

1st round Lunge to each parking line and then perform 5 air squats at each line (14 lines). take a lap around the garage back to bottom of same ramp.

2nd round broad jump to each parking line and then perform 5 air squats at each line (14 lines).  Take a lap around the garage and head over to the gazebo in front of the bottom lot.

At the gazebo per form called leg excercise then run lap around bottom lot stopping at the glass doors for 5 burpees.

Round 1: Bonnie Blairs X 12 IC, 5 Burpees

Round 2: Bonnie Blairs X 12 IC, 10 Monkey Humpers 10 IC, 5 Burpees

Round 3:  Bonnie Blairs X 12 IC, 10 Monkey Humpers X 10 IC, Jump Squats X 10 OYO, 5 Burpees

Round 4:  Bonnie Blairs X 12 IC, 10 Monkey Humpers X 10 IC, Jump Squats X 10 OYO, Reverse Lunges (w/kick) X 10 OYO, 5 Burpees

Mosey over to fountain area for Mary:

X 15 IC Mountain Climbers, X 15 IC Flutter Kicks, X 15 IC Gas Pumps

Mosey back to the flag.

Recover!

Announcements:

Saturday Boot Camp at Beechouse @6am

Dam to Dam

P200

F3-Lexington 6 Year Convergence coming up-TBA

Gauntlet is coming up in April

Prayer Request:

Military

Marriages

Unspoken

Cheer’s co-worker for the sudden loss of his wife

Cheer’s co-worker wife has IV cancer

Raft

Ponzi

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