AO: hammer Q: McNugget PAX: Ratatouille, Bindi, Pinkman, Zuba, McNugget FNGs: None COUNT: 5 DISCLAIMER WARMUP: 10 SSH IC 10 mountain Climbers IC 10 slow count squats IC Little baby arm circles 10 forward IC 10 reverse IC 10 overhead IC 10 grass pickers IC THE THANG: Grab blocks March to Ivy Hall (cusak, farmer’s …
AO: hammer Q: Duckie PAX: Ratatouille, Bindi, Zuba, Fabio FNGs: None COUNT: 6 WARMUP: OYO x 20 each flutters, iron cross, LBC THE THANG: grab blocks head to sidewalk. 21’s alternating between curls and merkins with sprint up and down the sidewalk. Option to switch exercises at the halfway point. Put up blocks and head …
AO: hammer Q: Duckie PAX: Duckie, Bindi, Ratatouille, Zuba, Fabio – Duckie 2.0 FNGs: None COUNT: 5 DISCLAIMER WARMUP: Stretching, SSH, etc THE THANG: 21 – Merkins and block curls :alert: ANNOUNCEMENTS :alert: : COT:
AO: hammer Q: Bindi PAX: Bindi, Ratatouille, Zuba, McNugget, Fabio, Dog faced gremlin FNGs: None COUNT: 6 WARMUP: 25 ssh ic, 20imperial walkers ic, 15 through the tunnel ic, multiple static stretching. THE THANG: 3 rounds at picnic tables, 10 box jumps, 20 dips, 30 lbc’s. Next was 2 rounds of BLIMP 10 burpees 20 …
AO: hammer Q: Silent Bob PAX: Silver Bullet, Rudder (WeaselShaker), Dog-Faced Gremlin, Bucket Truck, Flapper, Goodspeed, BooBoo, Frogger, SmokeScreen, Snowflake, Ash (COMZ), Sergeant Slaughter, Spot, Fallout, Silent Bob FNGs: None COUNT: 15 WARMUP – Merkins x30 – Jumpin’ (all over the Union) Jacks – Revolutionary Walkers – Grass Pickers – Windmill – Arm Circles (multiple …
AO: hammer Q: Birthday Suit PAX: Quicken, Zuba, Darlene, Ratatouille, Bindi FNGs: None COUNT: 6 WARMUP: Side straddle hops, Squats, lil baby arm circles, THE THANG: College World Series Celebrate the first 8 teams in CWS with 8 stations at 47 reps, sometimes repeat, sometimes we don’t Dips, LBC, Squats Lunges, squats, big boys Modified …
AO: hammer Q: Ratatouille PAX: Bindi, McNugget, Ratatouille, Zuba, Wally FNGs: None COUNT: 5 WARMUP: Lower back static stretch,SSH IC, Frankenstein IC, Imperial Walker IC, grass pickers, merkins, burpees, worlds greatest stretch THE THANG: Field day activities: Soccer Closest to Pin (golf and soccer) Hand ball with tennis ball Wall ball :alert: ANNOUNCEMENTS :alert: : …
AO: hammer Q: Darlene PAX: Birthday Suit, Snowflake, McNugget, Zuba FNGs: None COUNT: 5 WARMUP: 20 Chinooks OYO 15 IC Through the tunnel THE THANG: Mosie to blocks and got in line. Between four cones with the blocks we walked 44 yards alternating lunges and overhead carry. Once we got to the sidewalk each pax …
AO: hammer Q: Big Worm PAX: Zuba, McNugget, Duckie FNGs: None COUNT: 4 WARMUP: active stretching, 5 pull-ups, 5 slow merkins, 10 LBC, 10 flutter kicks THE THANG: 2 ladders: 1-9 slow count (5 second) merkins, 20 slow count flutters, then 2 pull ups. Run across the field and do a 9-1 burpee ladder. Burpees …
AO: hammer Q: Stretch PAX: Ratatouille, Hawg, Goose Fire, Bindi, McNugget, Pinkman, Stretch FNGs: None COUNT: 7 :alert: ANNOUNCEMENTS :alert: : 6/12- Hammer Happy Hour at Hickory Tavern 6/13- Hammerversary workout with AOQ Handoff