F3 Hammer AO. @F3Columbia Men’s Bootcamp meets Tuesdays/Thursdays at Trenholm Park 5:30-6:15 AM.
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Darlene, McNugget, Quicken, Wally, Zuba, Stretch FNGs: None COUNT: 8 WARMUP: stretch OYO THE THANG: IPC week 2 “Bell Ringer” MARY: ANNOUNCEMENTS: Oct 8 F3 Columbia 10 year anniversary . Get your shirts now COT:
AO: Hammer Q: Stretch PAX: Bindi, BooBoo, Wally, Stretch FNGs: None COUNT: 4 WARMUP: 15 ssh ic, 15 imperial walkers ic, 5 hamstring stretch left ic, 5 hamstring stretch left ic, little baby arm circles ic THE THANG: 10 merkins 40 raise the roof, 10 dips 40 Bulgarian Squats, 10 big boys 40 American hammers, …
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Darlene, LIV, Quicken, Ratatouille, Stretch, Wally, Zuba FNGs: None COUNT: 9 WARMUP: stretch on your own THE THANG: set up 4 cones 25 yards apart In a square. Bear crawl to 1st cone, 25 air squats. Bear crawl left to second cone 25 merkins. Crawl bear to 3rd …
AO: Hammer Q: Bindi PAX: BooBoo, Pinkman, Stretch, Bindi, Quicken, Misfire, Zuba, Big Worm FNGs: None COUNT: 8 WARMUP: 15 ssh ic, 15 imperial walkers, 15 Frankenstein, 10 little baby arm circles THE THANG: Bindi, 30 flutter kicks ic, 20 lbc’s, 15 iron cross, 10 American hammers Boo Boo, with blocks , 10 squat kettle …
AO: Hammer Q: Bindi PAX: BooBoo, Delete_Darlene, LIV, Ratatouille, Zuba, Wally, Bindi, Quicken, Stretch FNGs: None COUNT: 9 WARMUP: stretch led little baby arm circles THE THANG: COE 5 rounds 20 thrusters 20 merkins Brenton 3rounds 100 ft bear crawl 100 ft burpee broad jump back COE 5 rounds 20 thrusters 20 merkins MARY: ANNOUNCEMENTS: …
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. …
AO: Hammer Q: Darlene PAX: Bindi, BooBoo, Darlene, Duckie, McNugget, Quicken, Stretch, Wally, Zuba, Ratatouille, Jingles FNGs: None COUNT: 11 WARMUP: 15 big boys, 15 through the tunnel THE THANG: mosey to collect blocks. Mosey to tennis courts. Dropped blocks at first station. As a group we did 20 Merkins in one corner of the …
AO: Hammer FNGs: None COUNT: 5 WARMUP: SSH – 15 IC Through the Tunnel – 15 IC 15 Burpees – OYO THE THANG: PAX were given two bricks a person and instructed to carry throughout the entirety of the workout. Mosey across Tennis courts to Ivy Hall Drive taking a left on Landrum and all …
AO: Hammer FNGs: None COUNT: 5 WARMUP: 15 ssh ic, 15 Frankenstein ic, 15 through the tunnel THE THANG: 25 curls with block, 25 overhead press , 25 kettle bells, 25 flutter kicks ic, 25 x- factor, 25 lbc’s 25 dips at picnic table, 25 box jumps, 10 pull ups, at monkey bars. suicide’s at …
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 …