• When: 2020-01-02
  • QIC: Duckie
  • The PAX: Zima, McNugget, Pinkman, BooBoo, Gaston, Bindi, Cabana Boy, Taruk, Collar


Dealin’ some pain

Conditions: 40s and Clear

10 PAX turned up to see what YHC had in store for the first Hammer of 2020. YHC put together something a little different than the usual with a deck of cards to shake it up a bit. YHC kept the reps low in hopes of improving the form of the PAX but sufficient work was done and the PAX left better.

The Thang

Disclaimer

Warm-up

Mtn. Climbers IC x 20
SSH IC x 20
Flutters IC x 20
Grab blocks head to bottom of valley on Briarfield Rd.

Dealin’ some pain – Round 1

From a subset of a full deck of cards, YHC picked 5/10’s of each suit + 2 Aces + 2 Jokers. The cards were shuffled and drawn to determine the type and # of reps.
– hustler merkins, – catcher squat, – curls, – dips, Ace – berpies OYO x 10,  Joker – farmer’s carry up the hill and back

Sprint to top of the hill, 10 Mtn. Climbers, sprint to bottom 10 Mtn. Climbers, repeat up other side of the valley.

Dealin’ some pain – Round 2

Face values double and exercises change…
– Amer. Hammers, – situps, – iron cross,  – derkins, Ace – berpies OYO x 10,  Joker – farmer’s carry up the hill and back

Sprint to top of the hill, 10 Mtn. Climbers, sprint to bottom 10 Mtn. Climbers, repeat up other side of the valley.

Return blocks

COT and BOM by YHC.

Announcements

  • Don’t miss Goosefire’s Q Tuesday.
  • McNugget takes over as new Nantan, congrats! We need to focus on knowing and living the principles of F3 and putting those into practice including safety first, EH others… Take on a CSAUP this year (Apple is organizing a P200 team for example.

 

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