F3 Hammer AO. @F3Columbia Men’s Bootcamp meets Tuesdays/Thursdays at Trenholm Park 5:30-6:15 AM.
AO: Hammer Q: Duckie PAX: Bindi, BooBoo, Zuba, Duckie, Updike FNGs: None COUNT: 5 WARMUP: classic 15 ssh IC, 15 Imperial walkers IC. 15 squats OYO THE THANG: nosey to blocks, take a coupon to the tennis courts. 4 corners, corner 1 curls, corner 2 1 full court suicide followed by flutters, corner 3 1 …
AO: Hammer Q: Pinkman PAX: Pinkman, BooBoo, Bindi, Blowout, Zuba, Duckie, Ratatouille, Misfire, Garnish, Stretch, Updike FNGs: 1 Updike COUNT: 11 All in Cadence x 10 SSH Through the Tunnel Frankenstein 10 OYO Merkins Squats 5 Burpees Run to end of Parking Lot +1 Burpee at each speed bump Monkey Run around baseball fields Head …
AO: Hammer Q: Detour PAX: McNugget, BooBoo, Bindi, Zuba, Collar, Zima, Wally, Duckie, Stretch FNGs: None COUNT: 10 WARMUP: ssh x 25, arm circles, etc THE THANG: 5 exercise, 1 min each, followed by 2 min mosey SSH Curls with blocks Squats with blocks LBC Plank MARY: ANNOUNCEMENTS: Burpee challenge was discussed with minimal interest …
AO: Hammer Q: Splinter PAX: Billy Bob, Bindi, BooBoo, Collar, McNugget, Ratatouille, Zuba, Splinter, Tarek, Pinkman FNGs: None COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Hammer Q: Bindi, Wally, Collar, McNugget PAX: Bindi, Collar, McNugget, Wally FNGs: None COUNT: 4 The perfect ending to 2022 at Hammer. 4 HIM busted it in the 26 degree weather. Warm Up: Bindi- SSH 22 IC Imperial Walker 22 IC Frankenstein 22ish IC Grass Pickers 22ish IC McNugget- called run to Rutland Hill …
AO: Hammer Q: Bindi, Collar, McNugget, Wally PAX: Bindi, Collar, McNugget, Wally FNGs: None COUNT: 4 The perfect ending to 2022 at Hammer. 4 HIM busted it in the 26 degree weather. Warm Up: Bindi- SSH 22 IC Imperial Walker 22 IC Frankenstein 22ish IC Grass Pickers 22ish IC McNugget- called run to Rutland Hill …
AO: Hammer Q: McNugget PAX: Bindi, Billy Bob, McNugget FNGs: None COUNT: 3 3 pax braved the 24 degree chill to assemble for a fitting end to 2022. WARMUP: Wait on Billy Bob to exit truck at 0531 22 SSH IC 22 Squats IC 22 Little Baby Arm Circles Fwd/Rev IC THE THANG: Grab …
AO: Hammer Q: Bindi PAX: Fountainhead, Billy Bob, Bindi, BooBoo, McNugget, McLovin, Pinkman FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 through the tunnel ic 15 Frankenstein ic THE THANG: 20 minute Amrap 20 merkins 20 gas pumpers 10 burpees 200 meter run MARY: 20 flutter kicks ic 30 X factors ANNOUNCEMENTS: COT:count o …
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Pinkman, Ratatouille, Zuba, Collar, Stretch FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Hammer Q: BooBoo PAX: Bindi, Ratatouille, Stretch, Zuba FNGs: None COUNT: 5 WARMUP: SSH, Merkins, through the tunnel, imperial walkers, Frankensteins, instruct Pax to use low plank as waiting position through the thang. THE THANG: mosey to playground for Cindy Crawford: 4 rounds of 5 pull ups, 10 merkins, 15 BBSU, 20 lunges, 25 …