I’ve been out of town for work all day so just getting time for this back blast. As usual, a significant amount of work was done by our 13 PAX during this special, monthly event at our AO. It’s getting late in the work day so let’s get straight to it.
Here is a link to our last 2 Dealer’s Choice back blasts for an explanation of how we do Dealer’s Choice at Hammer:
Weather – 32 degrees, cold, but fine with the proper gear
The Thang
Misfire – 4 100 yard 3/4 speed sprints on the football field to warm up and get the blood flowing, then mosey over to the playground and shelter, 25 pull-ups #fingerfreezer, 50 big boy sit-ups, 75 dips
Turtle – grab the blocks, Cusak to the football field, 50 big boy sit-ups IC with feet in blocks, 20 flutter kicks IC without blocks, and 10 Turtle V-ups without blocks
Splinter – mosey to the tennis courts, 2 rounds of 4 corners, 1st 4 corners – 5 clap merkins at 1st corner, sprint to 2nd corner, 10 clap merkins at 2nd corner, sprint to 3rd corner, 15 clap merkinsat 3rd corner, sprint to 4th corner, 20 clap merkins at 4th corner #crowpleaser, back to start, 2nd 4 corners – same thing but go the opposite direction and just regular merkins, 5-10-15-20
Collar – mosey to football field, 100 goblet squats with blocks
Chop Shop – with blocks 5 curls, 5 push press, Cusak for a few seconds, 10 curls, 10 push press, Cusak, 15 curls, 15 push press, Cusak, 20 curls, 20 push press #crowdpleaser, Cusak, then same thing at 15-15, 10-10, and 5-5
RA – mosey back to tennis courts, 4 court suicide, stop at end of 1st court for 5 V-ups, stop at end of 2nd court for 5 dive bombers, stop at end of 3rd court for 10 jump lunges (5 each leg), stop at end of 4th court for 5 burpees
Boo Boo – stay on tennis courts, very long low plank, 20 knees to elbow (10 each) side while still holding low plank #crowdpleaser, high plank, L arm up, R arm up, 10 low plank jacks
Slumdog – stay on tennis courts, 75 smurf jacks, 75 monkey jumpers, and 75 LBCs
Sweetness – mosey to football field, line up on end line, time running short so just a 100 full out sprint
Garnish – BOM Prayer
Announcements
Thanksgiving – All AOs are shut down and only work out option is the Convergence at #Brickpile, 6AM and 7AM. Good double down opportunity.
F3 Dads, Fri, 10AM, #Brickpile