F3 Hammer AO. @F3Columbia Men’s Bootcamp meets Tuesdays/Thursdays at Trenholm Park 5:30-6:15 AM.
AO: Hammer Q: Wally PAX: Bindi, Duckie, Ratatouille, Wally FNGs: None COUNT: 4 WARMUP: SSH x 30, imperial walkers x 15, through the tunnel x 15 THE THANG: run to tennis courts. Two court suicide x2, 10 merkins, 10 squats, 10 lbc x Two court suicide x2, 15 merkins, 15 squats, 15 lbc Two court …
AO: Hammer Q: Misfire PAX: Bindi, Collar, Duckie, Misfire, Pinkman, Ratatouille, Snowflake, Stretch, Zuba FNGs: None COUNT: 9 WARMUP: SSHs, a few burpees, lower body stretching THE THANG: Mosey to 1st dumpster hill bottom PAX do AMRAP high plank series while each one sprints up hill 1 after the other until all r finished Mosey …
AO: Hammer Q: Bindi PAX: Collar, Duckie, Wally, Ratatouille, Quicken, Stretch, Pinkman FNGs: None COUNT: 8 WARMUP: 20 ssh ic, 20 imperial walkers ic, 20 thru the tunnels, hamstring stretch, groin stretch THE THANG: Blimp x 2 rounds 10 burpees, 20 lunges, 30 iron crosses, 40 merkins, 5 pull ups. Grab blocks x 3 rounds …
AO: Hammer Q: Zuba PAX: Stretch, Ratatouille, Quicken, Zuba FNGs: None COUNT: 4 WARMUP: SSH – 15 – IC Through the tunnel – 15 – IC Little baby arm forward circles – 15 – IC Little baby arm reverse circles – 15 – IC Mosey to shack and back THE THANG: Soccer field circuit: Along …
AO: Hammer Q: Duckie PAX: Wally, Bindi, Ratatouille, Zuba, Stretch, Big Worm FNGs: None COUNT: 7 WARMUP: Rolling start, go fast turn left. Head out the parking lot, at every turn left, add the turn number and do that number of burpees, e.g. 1, then (1+2) = 3, then (1+2+3) = 6.. until we arrive …
AO: Hammer Q: Ratatouille PAX: Bindi, Ratatouille, Stretch, Wally, Zuba, Duckie FNGs: None COUNT: 6 WARMUP: 16 each IC- imperial Walkers, Frankensteins, through the tunnel SSH burn sequence- -Full SSH -Arms halfway up to Full SSH -No hands SSH -Just hop 12, 11, 10,….down to 1 of each exercise in sequence as listed above THE …
AO: Hammer Q: Pinkman PAX: Bindi, BooBoo, Collar, Ratatouille, Pinkman, Stretch, Darlene FNGs: None COUNT: 7 Figured it was March so the Q brought some Basketballs to include in the workout. Warm Up SSH x 20 Frankenstein x 10 Grab Basketballs Through the Legs 20 count Ball Taps (Heh) Above Head, Middle , Low Mosey …
AO: Hammer Q: Stretch PAX: Stretch, Bindi, Zima, BooBoo, Collar, Ratatouille, Wally FNGs: None COUNT: 7 Warmup: Stretch’s stretches The thang: Work with a block Wrapped up with reps based on F3 years Announcements: SPRINTVERGENCE WITH SWAMPFOX on Thursday. Meet at Trenholm Plaza
AO: Hammer Q: Big Worm PAX: Big Worm, Bindi, BooBoo, Collar, Quicken, Ratatouille, Wally FNGs: None COUNT: 7 WARMUP: 20 lbac front and back ic 10 through the tunnels OYO 20 ssh 10 merkins OYO 20 imperial walkers OYO THE THANG: 2 Indian run laps around field 5 pull-ups, A ladder of 7,6,5,4,3,2,1 burpee’s and …
AO: Hammer Q: Bindi, Ratatouille PAX: Duckie, Kilt, Big Worm, Billy Bob, Bindi, BooBoo, Collar, Darlene, Fountainhead, Kitty, Leprechaun, McNugget, Misfire, Pinkman, Ratatouille, Stretch, Swingline, Wally, Zuba, Bernie FNGs: None COUNT: 20 Started workout with Bindi leading WARMUP: SSH IC Through the tunnel IC Imperial Walkers IC THE THANG: 2 laps around the field of …