9 men showed up and took the #RedPill at Hammer this morning. Here’s what happened:
Conditions: 49 F
Lap around the FB Field, Circle up:
25 SSH IC
25 Squat Walkers IC
10 Rolling Planks (5 right, 5 left) IC
50 Flutter Kicks IC
Fast Mosey to the parking lot.
One man per parking space, lined up along the hill next to the first baseball field.
Walking Merkin Ladder
Start at one line of your parking spot, do 1 Merkin
Walk, in Merkin position, to other line of your parking spot, 2 Merkins
Walk, in Merkin position, back to first line, 3 Merkins
Continue pattern until you reach 15 Merkins (#crowdpleaser)
120 Merkins total…if you’re counting
Feet first Crab Walk up the hill
20 Jump Lunges (10 each leg)
Run to Picnic shelter
First one there leads Mary until all the rest arrive
Mosey to Playground equipment
Fat Angie Sandwich
The Fat Angie Sandwich is the following:
100 Pull Ups
100 Push Ups
100 Sit Ups
We broke it into sets, 5 Burpees, 20 Pull Ups, 20 Push Ups, 20 Sit Ups, 20 Squats, 5 Burpees
Then run 50 yards out, and 50 yards back, hold 6 inches until the 6 arrives
Rinse and repeat 4 more times
Run to the Wall
1 Minute People’s Chair
BOM – Hee-Haw
It is always great to be back with the Hammer Pax. These guys go hard, but do it with a great attitude. Competition and encouragement…what more could you want in the Gloom.
-F3 Columbia Christmas Party on December 15th at King’s Grant. See Boris for the details.
-Home and Home convergences between Swamp Fox and Hammer coming up on the 29th and 31st. See Misfire and/or Polo for the details.
-Q-101 coming to Hammer soon…stay tuned for the details.
That’s all…for now