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