Hammer

F3 Hammer AO. @F3Columbia Men’s Bootcamp meets Tuesdays/Thursdays at Trenholm Park 5:30-6:15 AM.

Happy 44th Pinkman

AO: hammer Q: McNugget PAX: Pinkman, Zuba, Bindi, Ratatouille, McNugget FNGs: None COUNT: 5 WARMUP: SSH IC 44 merkins IC 22 squats IC 22 LBAC IC 22 THE THANG: Mosey to Pile and grab blocks 20 merkins on your block Fireman’s carry to field 20 more merkins Field : murder bunnies 50 yds 20 merkins …

Happy 44th PinkmanRead More »

Rain or shine

AO: hammer Q: Darlene PAX: Bindi, Darlene, Pinkman, Zuba, Ratatouille FNGs: None COUNT: 5 WARMUP: 50 Oil Derricks THE THANG: Got blocks then mosey to do circuit under the picnic table 30 intervals with 10 sec breaks Stations Big boys with block held in air LBCs with feet in blocks/leg lifts optional Squats with block …

Rain or shineRead More »

Our favorite hill

AO: hammer Q: Zuba PAX: Bindi, Zuba, Ratatouille FNGs: None COUNT: 3 WARMUP: SSH OYO Little baby arm circles in cadence Through the tunnel in cadence THE THANG: Mosey to Barnes Springs Rd with two stops for 10 burpees along the way. Up the hill, exercise at each mailbox, then down the hill. Exercise rotation …

Our favorite hillRead More »

Collar Q

AO: hammer Q: Collar PAX: Bindi, Collar, McNugget, Ratatouille FNGs: None COUNT: 4 WARMUP: 21s with merkins and big boys THE THANG: 21s with squats and heel tap crunches ANNOUNCEMENTS: Gov. Cup and Collar is 40 COT: Collar led

Hammer Time

AO: hammer Q: Ratatouille PAX: Ratatouille FNGs: None COUNT: 1 WARMUP: stretching OYO THE THANG: 1.25mi run Stopped for 5 sets of pull-ups, merkins, lbc, iron cross 1.25mi run

PHP Code Snippets Powered By : XYZScripts.com