YHC issued a challenge to downtown Columbia pax to come out and join the Hammer faithful for this morning’s workout. McLovin and Hee Haw answered the call as did 13 Hammer regulars and 1 FNG. YHC would have loved to have seen more Columbia pax who don’t make the regular trip to hammer, but that might have meant altering today’s plan to take advantage of the Hammer blocks.
Conditions: 52 and clear, perfect gloom weather
The Thang: With an FNG present and a site visit from corporate, the disclaimer was provided, then immediately head to pick up the blocks.
Carry your block to the start of the bus loop and circle up, 1st set of exercises explained with your block:
15 curls, 15 thrusters, 15 merkins (on block), 15 American Hammers
Run to the 2nd light pole and back
12 curls, 12 thrusters, 12 merkins (on block), 12 American Hammers
Run to the 3rd light pole and back
9 curls, 9 thrusters, 9 merkins (on block), 9 American hammers
Run to the end of the bus loop and back
Plank into 25 Flutter Kicks (IC) into 25 squats (IC) waiting on the 6
Partner up for Set 2:
Partner 1 Farmer’s Carries blocks to 2nd light pole and runs back while Partner 2 does merkins
Partner 2 runs to blocks, Farmer’s Carry to 3rd light pole and runs back while Partner 1 does merkins
Partner 1 runs to blocks, Farmer’s Carry to end of bus loop and runs back while Partner 2 does Rocky Balboas
Partner 2 runs to blocks, farmer’s Carry back to 3rd light pole and runs back while Partner 1 does Rocky Balboas
Partner 1 runs to blocks, Farmer’s Carry back to 2nd light pole and runs back while Partner 2 does Burpees (since the Nantan was present)
Partner 2 runs to blocks, Farmer’s Carry back to start while Partner 1 does Burpees
Plank into RA Lunges for the 6
Set 3:
Partner 1 does a bus loop suicide (see above for stops) while Partner 2 does:
10 squats, 10 Overhead Press, 10 Flutter Kicks, 10 merkins on block (rinse & repeat)
Swap, Partner 2 runs, Partner 1 does the above set
Upon return, keep working through block set until the 6 arrives
Carry your block to corner of Briarfield and Satchelford
Set 4:
Partner 1 Farmer’s Carry to 2nd pole and back (about 80 yards) while Partner 2 does Butterfly sit-ups, swap.
2nd time Partner 1 Farmer’s Carry to 2nd pole and back (about 80 yards) while Partner 2 does American Hammers.
Plank-o-rama into Flutter Kicks for the 6
Return Blocks
COT
Moleskin:
As mentioned in the tweet post workout, today’s pax really got after it and the 45 minutes were filled with everything that one could hope for…
- Pax gave the Q a hard time for the alternating RA Lunges
- Hee Haw got defensive on behalf of the Q (thanks brother)
- Garnish cussed at the pax for pointing out his one weakness (carrying heavy objects)
- The AO Q looked out for the 6 throughout the workout and the pax offered ongoing encouragement
- Some pax returned to the gloom after brief absences and were embraced
- An FNG was named, Brian Knight, insurance salesman for Nationwide forever to be known as Flo
If you missed this morning, know you were missed. F3 means a lot of things to a lot of men across Columbia and across the US. To YHC it means having men around me you can constantly and consistently challenge me to get better and to help make them better, but it also means being able to laugh and enjoy the gloom no matter how much it sucks. Thanks for the morning brothers, it was time very well spent!