16 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. As a #Thunder homer, YHC has thrown a little shade at the #HIM of #Hammer, but the #HIM of #Hammer were ready for all YHC dished out this morning. Once the proverbial whistle blew at 6:30 AM, the PAX got better as all embarked upon 45 minutes of suck that was designed to keep the PAX moving and help all #GetBetter with the sharpening of some iron.
Conditions – 64 degrees and partly cloudy (Perfect Burpee Weather)
Disclaimer
The Thang:
Circle Up in Light (There are lights now at Hammer)
COP
SSH x 20 (IC)
Imperial Walker x 15 (IC)
Flutter Kicks x 15 (IC)
Monkey Humpers x 12 (IC)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 3 (OYO)
Cross Street, and grab blocks. Two column cusak with blocks to area next to school. Put down blocks and circle up at corner of Satchel Ford Road & Shannon Springs Road.
Squats x 10 (IC)
Carolina Dry Dock x 10 (IC)
Mosey down Shannon Springs Road to corner of Pine Valley Road
Squats x 10 (IC)
Carolina Dry Dock x 10 (IC)
Mosey down Pine Valley Road to corner of Oakhill Road
Squats x 10 (IC)
Carolina Dry Dock x 10 (IC)
Mosey down Oakhill Road to corner of Satchel Ford Road
Squats x 10 (IC)
Carolina Dry Dock x 10 (IC)
Mosey back to blocks , grab blocks and circle up in dirt next to bus loop
There are lots of Tigers, who post at Hammer, so I thought I would show them some love with a circuit that pays homage to a simple man, a football coach, a philosopher. YHC presents the DABO Circuit (4 exercises/9 reps/10 rounds in honor of Dabo’s 10 year/90 million dollar contract).
Dips on blocks x 9 (IC)
American Hammer x 9 (IC)
Burpees x 9 (OYO)
Overhead Press x 9 (OYO)
Rinse/Repeat Circuit x 10
PAX completed 7 rounds, and YHC (because of time) chose to call an audible.
Grab bricks and move in two lines up Satchel Ford Road.
Stop in the woods. Complete one more round of DABO Circuit.
Dips on blocks x 9 (IC)
American Hammer x 9 (IC)
Burpees x 9 (OYO)
Overhead Press x 9 (OYO)
Put up blocks.
Circle back up under the lights.
SSH x 20 (IC)
Chaser LBC x 20 (IC)
Slow Fast Flutter Kicks x 20 (IC)
COT/BOM – McLovin
Moleskin:
- Honored to have Q at #Hammer this AM. The DABO Circuit was a #Crowdpleaser based on the cursing and groans herd from the PAX.
- With Burpees and Merkins, PAX did a total of 125 Merkins. Couple that with some ab work, and we #PushedTheRock this AM.
- #LarryBirds were not in short supply this morning as McNugget, Misfire and Garnish, among others, did their thing.
- Plenty of gas at #Hammer this morning. Worried about the diet of the PAX.
- YHC constantly thankful for the PAX of #Hammer and all they have done for me over the past several years. #Hammer is a special place, where #HIMs abound, and it is critical that we do not take for granted what has been built by the collective effort of so many.
Aye!
McLovin