F3 Hammer AO. @F3Columbia Men’s Bootcamp meets Tuesdays/Thursdays at Trenholm Park 5:30-6:15 AM.
BOMBS variation 13 Pax started in the parking lot with 5 burpees, 10 overhead presses, 15 Merkins, 20 BBS, 25 squats. Once competed went for a little jog where we stopped and added 5 reps to each workout. Rinse and repeat at three other spots.
Conditions: 80something and humid The Thang: YHC’s 2.0 is in Richland Two, and unfortunately is starting 20 minutes earlier this year…so YHC due to time constraints had to start 15 minutes early. A few PAX decided to come early and join in the fun while the rest trickled in shortly thereafter. Today’s task was simple…blackjack. …
Since the MLB All Star Game is sometimes known as the midpoint of summer, YHC wanted to give the PAX a summer-themed tour of campus. Conditions: 75 and muggy but a slight breeze! The Thang: Warmup with SSH, Little Baby Arm Circles (forward, backward, raise the roof), Imperial Walkers all IC x 10. Summer is …
9 PAX met at Trenholm Park expecting to get their steps in. YHC has been known to add some running to a Q, however most were not expecting to get a 5k in without leaving the AO. Borrowing from our friends in Raleigh, the Hammer PAX got to take a ride on a modified version …
14 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. Once the proverbial whistle blew at 5:30 AM, the PAX …
9 PAX made their way to Hammer on a warm February morning to get their work in. Conditions: 58 and humid, Spring-like The Thang: warmups at the flag. SSH, merkins, slow squats IC x 10. High knees and butt kicks to first speed bump, 50% jog down to second speed bump and back. Head to …
8 men took care of business this morning at Hammer. A lengthy warmup followed by 4 corners on the Trenholm Park tennis courts. Conditions – 30 degrees, frosty but not too bad The Thang Warm up SSH Imperial walkers Squats LBAC forward LBAC backward Static hamstring stretch Frankensteins …
The Hammer Boys got after it this morning, and the Gloom was in TOP Gloom form. 9 weirdos emerged from the chilly fog and confronted some physical fitness work. Here’s what we did — Conditions: A foggy 40 degrees The ThangGet Cinder BlocksCusack Mosey to Tennis Courts Warmup Drills: Backpedal into Sprint x4, Shuffle into …
Conditions: 48 and real nice YHC had been thinking for a while of a way to mix up a typical Q. BooBoo stole my thunder the previous week with the round of ultimate frisbee, but I decided to go for it anyways. Drawing inspiration from the new netflix series Squid Game, we took it old …
12 pax were disappointed by the last minute Q Substitution. YHC was no replacement for original Q, but work was done nonetheless The Thang 25 SSH IC 25 Merkins Imperial Walkers 5 Burpees OYO Mosey to blocks Block curls x 30 Squat with blocks x 30 Overhead press with blocks x 20 Jog to Bethel …
Great to be back running around the Hammer AO this morning, with many of the Hammer originals. We hit up some familiar and challenging terrain around the AO, utilizing the hills and some circuits to target the damage done by the Memorial Day Weekend intake. Conditions: 58, nice THE THANG Run Dumpster Hill 1 20 …
10 pax on hand for a lovely #forestacres morning to spend some quality time. The Thang 20 SSH IC 20 Merkins OYO Lil baby arm circles x 40 IC Mosey to road and back (approx 0.1 miles) TABATA (20″ work, 10″ rest x 8) cinder block curls LBCs Mosey (see above) squats with blocks flutter …
Hey this is No April Fools, Embrace the SUCK ! Conditions: Nice 56 degrees and little Humidity 76% Warm UP : SSH 15 in cadence, 15 through the tunnel in Cadence, 15 Little Baby arm circles forward and backwards and raise the roof all in cadence. In honor the McNugget 15 Burpees oyo. Mosey to …
Conditions: Weather was a perfect 58ish but moist. The Thang: TClaps to McNugget for the idea to bring the F3 Mental Battle workout to Hammer. Today’s workout was a slightly modified version of the F3 – The Fort Pre-blast here https://f3thefort.com/category/pre-blast/ (on twitter https://twitter.com/F3Battle) It was an honor to lead the PAX this morning. A few minor …
11 pax gathered on a cold ground hogs day where they found winter was still in full swing. After a quick warm up pax partnered up and completed the Dora of 300 big boys, 200 merkins, 100 jump squats, 50 burpees. Pax then completed 10 rounds of hustler merkins and an an circuit
It started out as a cold and rainy morning at Hammer, but the rain soon let up and the remaining moisture was quickly soaked up by 11 idiots with cinder blocks in the Lowe’s Foods parking lot. We completed over 1,000 reps in this workout – but in a doable yet effective way. Here’s how …
10 pax showed up at the old Hammer stomping grounds of Trenholm Park on what would be a perfect morning in the gloom. This was a day to celebrate all Hammer Pax. Many pax have come and gone, some have stuck with the AO through thick and thin. Each and every one of them have …
10 Pax started the morning with a warmup of SSH, imperial walkers, and arm circles (yes both forward and backward) before taking a tour around the parking lot. After returning the workout began will 100 reps each of merkins, LBC, Dips, Squats, and Calf Rases. Another parking lot lap was in order. Once returning PAX …
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Standing in the glow of a Christmas Tree in the Lowe’s Foods parking lot was YHC, who was happy to answer the AOQ’s call last night for a substitute Q at #Hammer. Once the proverbial whistle blew at 5:30 AM, …
Pax Merkins BBSU 2 Mile Run Total Score BooBoo 55 62 17:03 228 Collar 75 56 15:20 264 Bernie 50 55 18:14 228 Stretch 60 57 15:52 247 Bindi 63 32 17:20 228 Deville 36 35 26:49 112
Iron Pax Challenge 2020 Week 1 “Inspector’s Gadgets” 3 Burpees EMOM 50 Hand Release Release Merkins 100 Leg Raises 150 Jungle Boi Squats “2Spoonz Style” 200 Big Boy Sit-ups 250 Stationary Lunges For Time Pax Time Collar 33:48 Billy Bob 37:54 BooBoo 39:56 Leon 41:27 Misfire 43:09 Duckie 44:45 Zima 48:03 Easy Street 51:20 Wally …
7 PAX slung some weight around and got in some distance. Conditions: 73 degrees and humid. Disclaimer The Thang: Lap around the Lowes Foods parking lot. 5 exercises 100 reps each with coupon. Curls Triceps extension Merkins (On coupon) Shoulder press BBS (Coupon on chest) Out and Backs Run at fast pace up Forest Drive …
Six men gathered in the gloom of the Lowe’s Foods parking lot to Do The Hard Thing. BooBoo tried to provide plenty of Hard Things to do. The Thang: Disclaimer 20 Burpees OYO low plank while waiting (applies to entire workout) 10 SSH IC Mosey a lap 1-10 Captain Thor OYO 1-10 Merkin Jax OYO …
Conditions: 78 and muggy The Thang: 5 pax rotated calling exercises BooBoo: Mosey, low plank Stretch: 10 WME OYO Wally: 20 KB Swings, 20 OH Press, 20 triceps extension, 20 curls OYO Detour: 20 Broad jumps, 30 flutterkicks IC, 30 Russian twists IC, 6 inches 30 sec Duckie: Sprint length of lot, 5 burpees at …
Conditions: 75° F, 80% relative humidity Warm-Up: SSH, LBAC, Mosey The Thang: Army Physical Fitness Test 2 minutes Merkins, 2 minutes Big Boy Sit Ups, 2 mile run No partners to hold ankles for BBSU due to WuFlu Pax Merkins BBSU 2 Mile Run Score BooBoo 57 51 16:45 221 Zima 67 51 16:58 239 …
5 pax assembled at Lowe’s Foods for the return of the traditional end-of-the-month Hammer Dealer’s Choice. BooBoo: Mosey lap around lot, 20 Burpees OYO Detour: 30 flutterkicks IC, 20 Russian Twists OYO, 25 broad jump Merkins OYO, 3 min various planks BillyBob: Bear crawl 60 yards, Hustler Merkins 10 to 1 (x5 Raise the roof), …
BooBoo: OYO 10 Merkins, 10 BBS, 10 Burpees Misfire: 20 each LBCs, Russian Twists, Flutter Kicks, Heel-tap Crunches, BBS for 5 sets Bindi: to ball field, suicides with 10 merkins, 20 lunges, 30 LBCs 2 sets Zima: Ring of Fire with 10 merkins each, 2x Garnish: mosey to playground, 10 pull ups, 10 box jumps, …
With a stiff breeze and a heavy drizzle, the Hammer Pax survived another one. Conditions 62 degrees, muggy February morning The Thang SSH x 25 IC Get Pavers, TABATA (20 secs, 10 sec break x 8) paver curls overhead press flutter kicks Briarfield to Ila to SF Loop (0.5ish) TABATA tricep extension merkins american hammer …
13 PAX converged on Hammer on a beautiful February morning ready to work. YHC wanted to make sure the PAX were not just glamor muscles, so a strong leg-focused workout was in order. Conditions: 52 and calm (can’t beat that in February) The Thang: Warmup- 10 SSH IC 10 merkins IC 10 BBS OYO 10 …
YHC enjoyed the push from the Iron Pax challenge a few months back, so what better time than post Christmas to have a little homage: Conditions: 40 but not too chilly The Thang 26 SSH IC to commemorate the 26th day of December. Mosey to the corner of Briarfield and Satchelford for a year end …
Perfect conditions this morning at Hammer, a great group showed up and a lot of work happened. Here’s what we did: Conditions: 44 and dry The Thang COP 10 SSH 5 Merkins x5 Get Blocks and Run with Blocks to the Carpool Rail (about 500yds) 30 Merkins 25 Block Curls 20 Block Goblet Squats 15 …
Today was my 1st boot camp Q since the conclusion of the Iron Pax Challenge. I did all 4 IPC workouts (really 5 with week 0), and several of them 2 times in the week. Therefore, I had no intention to use anything remotely related to the IPC – no blocks, no burpees, no lunges, …
10 PAX rejected the allures of the previous night’s Hootie concert content to best the fartsack and put in some work. Much improved conditions this morning from the 93% humidity on Tuesday. YHC floated the idea of some kinda yoga or soft exercises to recuperate from the Iron Pax challenge but the after effects were …
The Pax of Hammer deserve for you to know what we did on Tuesday. It wasn’t easy, but it was a great morning. Run to bottom of Landrum Hill Merkins 10 IC X5 (100) Run hill and back down (400m) Squats and Lunges 10 IC X5 (100) Run hill and back down (400m) Sit-ups and …
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO filled with PAX that expect a beat down. Once the proverbial whistle blew at …
Great to be on Q at Hammer on Thursday and try out something new on the Pax. What if we brought some med balls, and BLIMPS are fine, but could there be another way to travel? Conditions: Muggy The Thang 5 Merkins oyo 10 SSH IC x5 Run to Baseball Field for Med Ball Relay …
16 pax did the hard thing and put some work in a muggy June morning. YHC spun a masterpiece of a Q with various “pain stations” around the Satchelford area. Everyone went the extra mile as we toasted (for the last time, apparently) our brother who is moving on to the City of the Big …
13 PAX gathered to celebrate the 5th Anniversary of Hammer. YHC hoped to give the AO a fitting birthday celebration in the form of a true beatdown. Conditions: 70 and breezy. Not bad The Thang: 20 SSH IC for a warm up, then mosey to the playground. One of the true signs of a major …
Every so often the two Forest Acres bootcamps gather at Trenholm Plaza for an intense and fast paced, 30 minute beat down, followed by coffeeteria. 20 PAX posted for the workout. 9 from Swamp Fox and 11 from Hammer. This is what happened. Conditions: 75 and humid thanks to a much needed rain. The Thang: …
After a long holiday weekend, 13 PAX posted in the gloom to begin the work on burning off all the seared meat, fixins, and adult beverages that were consumed in celebration of our nation’s fallen soldiers. A long weekend and a blistering Battle workout on Sat left YHC still sore and tired. I needed something simple …
16 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. As a #Thunder homer, YHC has …
16 men made the wise decision to get up early today to better themselves and their fellow PAX this morning at Hammer. Work was done. Mumble chatter was strong. The Q was nearly flawless. The only possible error by YHC was forgetting to grab my cell phone to record the Name-o-Rama until after the Count-o-Rama began. I’ll …
If you’re going to get up this early to workout – it might as well be difficult. Others may disagree but YHC thought this one hit right in the sweet spot between difficult and ridiculous. In other words, we put in some work. Here’s what we did: Conditions: 52 and perfect The Thang Run to …
13 Swamp Fox and Hammer PAX posted to the Trenholm Plaza #Gloom in search of 2ndF and Coffee. But first, they had to conquer a 30 minute non-stop #Blitz of epic (or maybe just embarrassing) proportion. Conditions: Perfect 45 degrees and clear. The Thang: Mosey lap around parking lot, and stopping in front of the …
YHC always enjoys a chance to get back over to Hammer where it all started for me…and 11 PAX did some fast paced work in the not too warm conditions. Conditions: 27 degrees, no wind, and clear skies Tha Thang: The PAX off 11 grabbed two sets of bricks and two blocks and then moseyed …
19 on hand for a modest Q from YHC that gave a little something for everyone. There was an extra buzz in the air due, undoubtedly, to the Hootie and the Blowfish Reunion “Group Therapy” tour. The tabata portion of the workout provided ample opportunity for the pax to offer constructive criticism to YCH and …
9 Pax dominated the fart sack for a 5k trip to #Hammer and back. 9 for post 5k coffeteria. The Thang: Head up Trenholm then left on Reamer. Take Reamer to Satchelford. Right on Satchelford until you reach Shannon Springs. Turn around and head back the same way to Scramble. Bom/Cot by yhc Announcements: F3 …
Was just a tad chilly out but 13 PAX said no to the fartsack and posted for some dealer’s choice Hammer fun. Conditions: 30something and clear The Thang YHC took the first segment and called for 25 SSH IC. Next up was 50 Mercans, and was going to call for 25 squats, but the …
Despite the usual grumblings, 9 men (was almost 10) saw this morning’s conditions as a great opportunity to get up before dawn and get in a little exercise. We found ways to get in some respectable work and stay relatively dry all things considered. A dueling Q was on tap between YHC and brother Chaser. …
Even though it might have appeared that YHC was without a plan, trust me, YHC thought way too long about this one. I even had additional stuff planned but we ran out of time. YHC is always intimidated to lead the pax in a workout but its always rewarding. Thanks for showing up. Conditions: cool …
15 Pax beat the fartsack today and despite forewarning and a beautiful Clemson GIF by McNugget, plenty of Gamecocks came for the beatdown as well. Reminiscent of the days of Thunder and Lightning at Clemson, YHC and BooBoo brought the pain. Conditions: 60ish degrees and pleasant The Thang: BooBoo started off the session taking us over …
20 on hand for a dueling Q at Hammer. Mumble chatter was present (as usual), work was done, all got better. Conditions 76 degrees, 92% humidity The Thang Detour 50 x SSH, IC (crowd pleasure) 30 x mountain climbers, IC little baby arm circles forward, backward raise the roof overhead clap Collar Split in 2 …
Since YHC’s Battle Q was cancelled on Saturday (thanks Florence), the basic structure of the workout was bumped down the road a few days for the Hammer PAX to enjoy. Conditions: humid The Thang: Warmup- 20 SSH IC 10 Merkins IC 10 Squats IC 20 LBCs OYO Grab blocks, go to corner of Briarfield and …
Really great for YHC to able to Q at Hammer this morning. Sweat equity was built up by all. Great numbers this morning. Here’s what we did — Conditions: warm, humid, still hot The Thang COP 10-5 Squat/Merkin Countdown Grab Bricks and blocks Put Blocks down at Briarfield / SF Run with Bricks to Oak …
On a dark and Gloomy morning, 23 men converged upon an asphalt parking lot unsure of what was to come. There was talk of a short workout and coffee. Yes, the coffeeteria, a virtual unknown experience for most boot campers in F3 Columbia these days. The stories about coffeteria from the runners were legendary, encapsulating …
12 PAX posted to the gloom this morning looking for a beatdown and they attacked the workout like only the Hammer Pax can. The Conditions Humid and Smokey The Thang Two words – The Murph The PAX were able to break it up however they wanted but had to get in two miles, 100 pull-ups, …
It was the Hammer Pax turn to get a taste of what the Mission had to offer on 7/21 at Finlay Park. 15 men showed up to get some work done! YHC really had a tough time figuring out what kind of pain to dish out at The Mission on Saturday. This was a tough …
YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Hammer. The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed. Needless to say, the Pax have a lot of work to do to get …
30 Pax gathered at Hammer to celebrate the AO’s 4th Anniversary. With such a big group, YHC wanted to keep the PAX moving and give the visitors a nice tour of the area. Conditions: 74 degrees and humid The Thang: Warmup- SSH x 20 IC Merkins x 10 IC BBS x 10 OYO Squats x …
9 PAX answered Billy Bob’s Twitter challenge and came out this morning to find out if the “skinny soccer player, ” aka YHC, could level a quality beat down on the crew. Lots of running and also block work at Hammer lately so YHC wanted to change things up with some more stationary activities using …
16 posted in what felt like a “crisp” morning, until the workout began and the humidity made itself known. Everyone did upwards of 350+ merkins (including burpees)…not bad Good times were had by all, YHC was informed mid workout that several of the pax have a double header in beer…err, church league softball tonight. oops …
Conditions – Low 70s and almost delightful Myrtle read my mind today when he said we’ve been doing a lot of running at bootcamp. We had the Chop Shop 5k then Garnish and McNugget took us all over the place on their Qs. I decided to stay close to home and just work the …
After a few burpee-heavy workouts, the Hammer PAX gathered in the humid gloom and were treated to a burpee-free morning. However, there was some BRR training, whether they were running the race or not. Conditions: 80 degrees, 80% humidity The Thang: Short run down the parking lot for 20 SSH IC. From there, run to The Other …
YHC was really second guessing the decisions on some of these exercises, but it felt SO GOOD once it was all said and done! No surprise, but the Hammer pax destroyed this workout. Great job! Conditons: 73 degrees and 91% humidity The Thang: Slaughter Starter- plus five 25 Burpees OYO (thanks to Chop Shop for …
Weather – 78 degrees, 87% humidity, another stifling Columbia morning Lucky #13 today for the Hammer PAX. Good group and good effort. KISS for the backblast too…. The Thang Quick mosey around the football field for a brief warmup To the playground, partner up Each partner does 20 pull-ups total, but rotates as follows: 1st …
Conditions: Swimming in humidity Today was pretty simple, YHC wanted to do a lot of burpees in a quick amount of time and see how hard I could push the men of Hammer. Once again, they answered the call and did not disapoint The Thang “Warm up” 20 burpees Mosey down to …
Authored by Ducky… A solid workout led by VQ Ducky a.k.a “Mumbles” to 8 Pax. VQ managed to bark a few cadences out between gasps of air. Pulled out the hand release burpees on concrete to the pleasure of none. FNG Prolly hung in there nicely, hope to see him back for more punishment next …
The VQ of the One They Call Ducky: Ducky Don’t PlayRead More »