Carrying Bricks Makes You Stronger & Better for Lake Day 2020!
(posted by Kenwood on behalf of Wild Hog) Here is what transpired; Weather – 47 Degrees & Dry Disclaimer & Prayer The Thang My Slaughter Starter – 25 Merkins then Mosey to Courtyard. Circle Up (in cadence) Frankenstein’s x 10 Thru the Tunnel x 10 Side Straddle Hops x 10 Burpees x …
Carrying Bricks Makes You Stronger & Better for Lake Day 2020!Read More »
Anniversary Block Party
15 pax made their way to the Hollow on a cold morning to join YHC for a 2 year anniversary Q. As can always be expected, work and mumblechatter followed. Weather: High 30s Disclaimer Prayer The Thang: Mosey around the parking lot and circle up in the courtyard for COP (all IC): SSH x 15 …
Disclaimer: I am not a professional. You are here on your own free will. Listen to your body (and not my mind)….
Ok, maybe that’s not exactly how it goes. However, when you make the decision to Q the day after what should be a National Holiday (the end of College Football Season), you know the dudes that show up will be hard core and expecting to get their money’s worth. You never want to be “that …
“Backwards” in Time Birthday Q
(posted on behalf of Parking Lot) Conditions:Clear skies and 34 degrees 1 minute warning Disclaimer:Listen to your body, etc….. Opening Prayer The Thang: Mosey approximately 30ft and circle up for COT. YHC had intended to have the pax complete 48 reps of each exercise but after 24 reps of LBAC, he decided that it was …
Music Older Than MacGruber
posted on behalf of MacGruber… Conditions: The weather was weather Nursing a knee issue so I didn’t run SL – not sure how many did 1 minute warning Disclaimer – Listen to your body, modify if needed….blah blah blah Start off with 20 merkins immediately following opening prayer. Head to the court yard BOM: All …
Avoiding dicey weather
Earlier this week a change in Q’s was made at The Hollow to work around an illness. That prompted YHC to grab today’s Q. A weinke was selected that would keep the PAX out the weather. It ended up just drizzling ever so slightly – but the ground was super soggy. Working out under the …
Failure
21 of F3 Lexington’s finest men dropped the DRP and posted in hopes of “(M)aking (S)aturdays (G)reat (A)gain”. Overall Saturday numbers have been inching down over time so YHC set out to change that trend by inviting these men to come together with the only goal being “FAILURE”. As noted by Puck, anyone can fail …
9 for All 9s BC
9 pax braved the cold and posted to get better. Here is how it went down: Weather: 32* Disclaimer and Prayer The Thang: Mosey to the courtyard and circle up for COP (all IC): SSX x 20 TTT x 15 IW x 10 Mosey around the back of the school to the track 21-15-9 1st …
Scotch’s retirement party & the receiving of the flag
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. …
Scotch’s retirement party & the receiving of the flagRead More »
Stairway to Heaven with Pit Stops
In thinking of what to plan for the Hollow PAX, YHC went back and read what Iron Mary did to these men on Tuesday and felt bad for these poor souls and knew they’d be sore. But, this is The Hollow and these are real men who appreciate a good kick in the pants so …
Let the Whistle Ring!
10 PAX defeated the sack for what YHC described would be “Fun” the night before on The Hollow DM board. Knowing it would be a little chilly ITG, YHC thought it’d be a good idea to let the PAX know he’d be changing things up a bit in effort to lure some of the boys …
Poles of Magical Pain
5 PAX made a decision to get better this morning. Turkey feasts had 48 hours to settle, in-laws were in the rear view mirror, and children were peacefully sleeping when these men left the comforts of their beds to come together for an hour of good times and hard work. I always enjoy getting after …
MacGruber visits the Hollow
Conditions: The weather was weathery and chilly 6 (if my memory is correct) for SL 30 Second warning Disclaimer – Listen to your body but don’t modify Prayer – I feel like I nailed it BOM: Instant start for the morning – 12 6-count Burpees All IC- SSH x50 LBC x 25 Mtn Climber x …
A Gut Punch and Throat Chop at The Hollow
Another perfect morning to get better at The Hollow! 11 PAX took their DRP and posted for YHC’s modified GPS (Gut Punch Saturday). YHC also went back to his roots and added some 21-15-9 Crossfit intervals. We got a little better out there this morning. Here’s how it went down. Weather: A little chilly but …
Climbing the Ladder
Weather Conditions: 49° YHC ventured out to this morning to test out the Hollow. 9 Pax showed up and showed out with a strong performance. Nicely done men! As for the workout, here is how it went: Disclaimer and Prayer Mosey to the Block Pile and circle up in the Court Yard COP ▪ SSH …
Holloween fun!!!
Holloween fun!!! What is that? Halloween at the Hollow, of course. I went in today with two plans. Plan A was going to be under the breezeway in case it was raining. Plan B was for if it wasn’t raining and would keep us off the wet ground. The rain had subsided so Plan B …
Meatball Reads The Exicon
YHC loves to Q but hates coming up with the workouts. So, when in doubt, go to The Exicon. If you haven’t checked it out, there is a lot of good information there. Both individual exercises, and workout routines. YHC found a few good ones. YHC has also been wanting to experiment with the reverse …
60 yards, 8 poles and a FNG
YHC loves the Hollow. The Pax not only work hard they show up 15 minutes early and that always sets the tone. YHC tried to change it up on the Pax, and it seemed to work as the some of the Pax were looking forward to moving blocks. Not on this day. It was a …
Iron Pax Week 2 – Meatloaf’s Massacre
Weather Conditions: 72° & 98% Humidity Disclaimer & Prayer Week 2 – Iron Pax Challenge Meatloaf’s Massacre 4 Rounds for Time – • X10 Manmakers • X20 Overhead Press • X30 KB Swings • X40 Goblet Squats • X50 Incline Block Merkins • **1600 Meter Run **Rinse and repeat 2, 3, & 4 with the …
ImpromptQ
Disclaimer, welcome Kenwood from Lexington who brought us a guest, warm up, mosey to school car rider line. The Thang was something like this (close enough, you get the idea): 60 sec each: Merkin, big boy, box jump, mosey lap. 45 sec each: wide Merkin, V-up, lunges, mosey lap. 30 sec each: close Merkin, ww2, …
YHC: “Stacy Shealy, 50, Kenwood”. PAX : “RESPECT”. Now that feels a little different!
YHC had my Respect Q today. There was a good crowd (24 total) with a couple guys that made a little extra effort to show (appreciate that). The Hollow mumble chatter was almost as thick as the air. As with most Qs, I tried to break the norm by coming up with some different routines. …
YHC: “Stacy Shealy, 50, Kenwood”. PAX : “RESPECT”. Now that feels a little different!Read More »
Iron Pax Week 1 – Killer B’s
Weather Conditions: 69° Disclaimer & Prayer Week 1 – Iron Pax Challenge Killer B’s 5 Rounds for Time – • Broad Jump 10 Yards • X10 Burpees, x10 Bonnie Blairs (count each leg), x10 Big Boy Sit Ups • Broad Jump 10 Yards • X10 Burpees, x10 Bonnie Blairs (count each leg), x10 Big Boy …
Iron Pax Challenge Week 0 – The Lorado
Weather Conditions: 68° Week 0 – Iron Pax Challenge The Loredo 6 rounds for time – • X24 Squats • X24 Merkins • X24 Walking Lunges (count right leg only) • 400 Meter run COT Announcements ▪ We will converge Wednesdays at 5:15 during IPC Prayer Requests & Praises ▪ Pray for marriages BOM
We Carried Bricks for 45 minutes
YHC’s F3 journey started at this place called “The Hollow” and it is always good to get back here where it all began with an EH from Scotch and a Slaughter Starter from GraveDigger. YHC is very appreciative to these guys and they’ve pushed me to get better in all areas of my life. For …
Campus Tour
74 Degrees, Zero Percent Humidity and a few sprinkles Two Minute Warning One Minute Morning Disclaimer and Prayer Twenty-Five Merkins OYO then Mosey to Front Parking Lot Four Corners: 25 Squats, 25 Bobby Hurley’s, 25 Squats, 25 Bobby Hurley’s then run in place until all PAX are finished. Mosey to the next Front Parking Lot …
A Roll of the Dice
Dearest Martha, As I write to you on this, the anniversary of my birth, I must admit that I have had a bittersweet birthday. Without a doubt, the men have certainly helped me celebrate this momentous occasion by continuously posting rather arousing photographs of ***REDACTED*** all over the barracks. These guys certainly know how to …
We didn’t run
YHC is nursing a bad wheel thanks to a rock on the sidewalk at Monday’s Stride. Running, proven once again, is bad for you. So, the original plan was scratched in favor of a non-running workout that is detailed below to the best of YHC’s recollection. Thanks to the fellas at The Hollow for always …
Back to the Basics @F3TheHollow
We’ve had a lot of fun at The Hollow of the past few months! We’ve had water balloon tossing, kickball, dodge ball 2x, and other nontraditional F3 type workouts. Those workouts have been great and YHC has had a blast with them, but today he felt like getting back to the standards F3 workouts were …
Old School Fun
16 Pax kicked off the sheets and arose to attack the day with ferocity! Here is how it started for these men! Weather 70’s clear smell of asphalt in the air 1min/FNG/Disclaimer/Prayer mosey to the newly paved islands Pushups first round 10/20/30 squats second round 10/20/30 LBCs third round 10/20/30 5 Burpees OYO for Scoth …
Brick and move
YHC rolled into the Hollow this morning with 16 eager Pax waiting. It is amazing how early all these Pax arrive to hang out prior to a beatdown. There were so many Pax (9) lit up for Stride Lite that it look like Christmas presented by Nox Gear. As Mercy Rule pointed out about halfway through …
Hairy Rockettes and Nancy Kerigans
15 Pax (2 for SL, 1 FNG) came out to join YHC for a double WOD this morning. YHC had been a Crossfit junkie before F3 and when some needed props for a previously planned Q didn’t work out, I went back to my roots and dug up a couple of WOD’s (Workout Of the …
PRE BLAST: F3LexSC to Launch F3Whetstone
Do you ever have that feeling that “It’s Me, and only Me” when you go through struggles? Guess what: Its not just you. You aren’t the only one. You are not alone in this Journey Called life. It’s All of us! Wouldn’t it be cool to find someone who has maybe already walked the same …
The Men of The Hollow play kids games.
Perfect weather conditions today in the mid 60’s with low humidity. YHC came (somewhat) prepared to play some games with the men of The Hollow. It went something like this… In The Beginning: FNG? Disclaimer BOM The Thang: Warmup SSH x 15 TTT x 15 Imp Walkers x15 Pax count off 1’s & 2’s Tic-Tac-Toe …
Saturday’s Spartan-ish Workout
First of all I’ll like to thank the guys who posted for coming out and putting in some hard work and (hopefully) having a little fun. I stumbled into F3 4 years ago while prepping for a Spartan event. Since then I’ve been doing a Spartan themed workout around my F3 anniversaries. Thursday marked 4 …
Kenwood’s 4 Year Q
Today marks four years to the day that I went over to White Knoll High School early one Saturday morning to do a #sadclown workout. As I made my way towards the track, a couple guys asked if I was there for F3. One thing led to another and, 4 years later, I’m typing up …
The Block Countdown visits the Hollow…..
Signing up to Q at the Hollow is not for the faint of heart, thin skinned, or unprepared type. You better bring your A game, be ready to weather mumble chatter, and have a Q planned to push these beasts. Oh, it’s also a good idea to show up if you HC. Before YHC gets …
The Hollow men visit the Field of Dreams by Knozit
Conditions: 75 Degrees, 1000% humidity and wet, but no rain The Thang: YHC’s was excited to bring some betterment to The Hollow. YHC was inspired to deliver a beat down, but the humidity was sucking all the energy from the Pax! However, YHC was not deterred and the men of Hollow got down to business! Intro/Disclaimer/Prayer …
The Hollow men visit the Field of Dreams by KnozitRead More »
Brocks
YHC loves the Hollow because there are bricks and blocks. While all AOs have blocks, not all AOs have bricks, but YHC loves them. It is a really nice transition point as the workout goes along to be able to shift the weight down. Anyway, YHC loves the Hollow, and the Pax always bring their …
Friendly Fire
Dearest Martha, You have been extremely forthright in demanding my honesty and have all but threatened physical harm if I dare to hold anything back, so, while it kills me to add one bit of worry to your sweet little heart, I will honor your request and tell you about my day—the day that was …
CornerStrike @F3TheHollow
We’ve had a lot of fun at The Hollow over the past couple weeks. Short Haul brought water balloons beat down one day and All 9’s broke out his rendition of a grade school favorite, Dodgeball. Today, YHC took us back to a Hollow favorite with some Corner Strike. There was some brief mumble chatter, …
Back-n-forth-n-back-n-forth with blocks and cones
Today was a really nice day to get out and get better. If you weren’t there you missed a good time! We had 3 for 3 miles of SL and 9 pax for BC. Here’s how it went down… 1 minute warning, intro, no FNGs, disclaimer, prayer head to the block pile and grab one …
Back-n-forth-n-back-n-forth with blocks and conesRead More »
No Vegas AO? We’ll fix that (for today).
This will be quick. In Vegas for training. Ran with a group of coworkers yesterday. Figured I’d offer up a bootcamp workout today. Had a couple attend, and they want another round tomorrow. Hopefully will rope in a couple of the hard core runners tomorrow. Figured it was close to a typical F3 workout so …
Lunge-Crawl-Sprint-Drag-Burpee
Ah, the Pax of the Hollow. They bring it. Every. Single. Time. YHC has learned that the Pax always enjoy something new, so YHC strives to find new ways to do old things. Weather: 68ish and very nice Disclaimer/Prayer The Thang: Mosey around the parking lot. Circle up: SSS x20 4ct IC LBACs x15 F&B 4ct …
Omaha, Omaha….
Several years ago, Peyton Manning made the phrase, “Omaha, Omaha” famous. For those that follow football, you know it was something you heard when he was calling an audible at the line of scrimmage (or maybe he wasn’t). Thus was the case this morning. As the 6:00 hour rolled around, the Q wasn’t there, so …
5 Years of #Betterment
So it’s been 5 years since YHC dropped the first #RedPill. A lot has changed, yet the return to Shawshank felt just like old times. The plan was to see about 20 guys in the gloom, but the men of The Hollow had a trick up their sleeves. They decided to join the party and …
Gut Punch Saturday #GPS – @F3TheHollow
After two trial runs of the new Hollow AMRAP, it was time to go live! 11 grown men showed up to give it a go. This thing isn’t for the faint of heart and these men proved they were worthy of the challenge. Here’s how things went down this morning for The Hollow’s GPS – …
21-15-9
As usual, the Hollow pax showed up in numbers to put in work. Here is how it went down: Weather: a perfect 66* Disclaimer Prayer The Thang: Mosey around the front of the school to the track and circle up for COP SSH x 15 IC TTT x 12 IC IW x 10 IC 21-15-9 …
A “Super” Workout
19 men posted this morning for what was to be another fun morning at The Hollow. We had a good showing with 11 for Stridelite and 1 for Rucklite. For some, the 45 minute bootcamp just isn’t enough. YHC has to admit, not a lot of creativity went into this morning’s workout, but hope it brought …
The Hollow pax roll the dice to get better
Today was a terrific morning. YHC had planned a dice rolling game that included some block work, body weight exercises, and running to hopefully give the pax a well rounded workout. Hopefully everyone had a good time. Weather: nice, cool, dry 1 minute warning, intro, no FNGs, disclaimer, prayer Mosey just a bit to get …
Another Round of #TheLegend
14 Grown Men showed up ITG to get better. YHC believes we did. Three rounds of The Hollow’s attempt at a new AMRAP and these 14 men were spent. TCLAPs to the studs that doubled down at the F3 3rd F 5K this morning at Timmerman Trail! Here’s what went down out there: Weather – …