Answering the call to Q at Hammer is always fun to plan. The PAX come out every day ready to work and you can never throw too much at them. Today was a great day to #GetBetter.
Conditions: 75 degrees and humid, just another Carolina morning
The Thang:
Mosey to the football field for the first COP
SSH Burpees x25 IC
Little Baby Arm Circles Forward x 25 IC
Little Baby Arm Circles Backward x 25 IC
Raise the Roof x 25 IC
Imperial Squats x 25 IC
Mosey to the playground for a #Hammer favorite
Pull-ups x 5 OYO
Iron Cross x 10 OYO
Rinse & Repeat 5 times (25 pull-ups and 50 Iron Crosses total)
Fast Mosey to the Other Store (.3 miles) Hold low squat for 6
Merkins x20 OYO immediately into
Dry Docks x 20 OYO immediately into
Dive Bombers (2 ct) x 10 OYO #crowdpleaser immediately into
Hand Release Merkins x 10 OYO
(with no recovery between these exercises the shoulders really felt the burn)
YHC instructed the PAX on our track for the day. L on Atascadero, R on Havana Ct, R on Bethel Church, back to Other Store = .25 miles or one lap of a standard track.
PAX take 1 lap as fast as they can
Hold low squat for the 6 into plank o’rama while Collar checks on an injured PAX
Squats x 25 IC
Lunges x 25 IC
Squat Jumps x 25 OYO
Monkey Humpers x 25 OYO
Pax take 2 laps as fast as they can
Hold 6 inches for the 6
LBCs x 20 IC
In & Outs x 20 IC
Flutter Kicks x 20 IC
Russian Twists x 20 IC
Indian Run back to COT, 2 minutes remaining
:30 people’s chair
:30 Max Merkins
1:00 people’s chair
Countorama, Nameorama
BOM
Announcements:
– F3 Spur launches at 7:00 am from Blatt PE fields on Saturday, come show support
– Stomp the Swamp 5k and Double Down on 8/29 to support River Bluff HS Athletics programs
– Woodshed Convergence on 8/29
– Now that #Hammer is 14 months old, and has developed a strong PAX with a STRONG reputation for being a tough AO every time out, our fearless AO Q Splinter will be handing the reins over to fellow #Hammer PAX Misfire. #Hammer owes a lot to Splinter for building a great workout day in and day out and we cannot thank him enough for his work and for setting the bar high. Misfire is an excellent choice to take the reins and we all know the AO is in excellent hands.