lots of burpees, sit-ups, merkins, running, etc. It’s what you expect at #hammer and this day was no different. The 11 men that were there pushed hard and was a great way to start football season in Cola. Fun times!
Start at AC Flora – mosey to Zaxby’s
Count 10 down to 1 alternating from burpees to merkins
Partner up at Richland Fashion Mall parking deck –
run starting on bottom floor to top
level 1 – 50 partner squats
level 2 – 50 partner merkins
level 3 – 50 partner situps
Stairs to bottom and 50 partner burpees
most got 2.5 to 3 trips around
to battle loop from all
50 pull ups
100 iron crosses
falcon hill drive
6 hand release merkins sprint to first driveway
11 hand release merkins sprint back to bottom
22 hand release merkins
back to parking lot
starting at 15 working down to 1
LBCs, Flutter Kicks, Sit ups, Russian twists
COT