1 year anniversary in the books. Solid crowd of Hollow PAX this morning to put through the paces. Throughout my first year of F3, I have grown fond of these men and look forward to seeing them in the gloom. Thanks for allowing me to change THE HOLLOW design and welcoming me in to this Fellowship.
Conditions : mid to upper 40s, slight breeze
Disclaimer and prayer
Mosey to courtyard for COP:
TTT x 15 IC
Dirty Bird x 15 IC
SSH x 15 IC
Merkins x 15 OMC
MC x 20 OYO
High Plank R Arm Up/ L Arm Up 15 hip touches Both sides
Plank Jacks x 20 OYO
Mosey to Breezeway:
PAX pick a column for wall sits, PAX closest to entrance bear crawl down breeze way to vacant Columns, PAX switch off between wall sits and bear crawls till we reach the end.
At end of breezeway Face Olde Farm road overlooking parking lot:
20 Merkins run to far end of parking lot and perform 20 Prison Cell Jumps
19 Merksins 19 Prison Cell Jumps etc. till we get 15 reps each.
Mosey to Side walk:
50 LBC
High Plank = 1 minute
Low Plank = 1 minute
High Plank > Dry Dock position
Carolina Dry Docks x 20 OYO
Mosey to Light Pole 1:
Light Pole 1 > Light Pole 2 = Broad Jump down and back
Light Pole 1 > Light Pole 3 = Lunge and Reverse Lunge Down and back
Light Pole 1 > Light Pole 4 = Lateral Shuffle x 2 (one facing school/ one facing street)
Indian Run to Big Staircase:
10 Incline merkins on step OMC
Indian Run to Shovel Flag.
Recover
Counterama
Namerama
Announcements:
-F3 5K This Saturday
-Mud Run May 19th
-Fireflies Game This Friday
-BRR coming up
Prayer Requests
-Slum Lords aunt
-Iron Mary’s co-worker on Hospice