It’s getting late and free time is limited with Christmas upon us so let’s get straight to the point. Here’s what the 10 of us at Hammer did this morning to improve ourselves and each other.
Conditions – ~50 degrees, excellent for this time of the year
The Thang
Warm up COP #HappyPAX
- 25 little baby arm circles forward IC
- 25 little baby arm circles backward IC
- 25 overhead press IC
- 25 jump squats OYO
- 25 big boy sit-ups OYO
Mosey to playground
- 5 pull-ups
- 10 mega step-ups each leg #crowdpleaser
- 15 LBCs
- X5
Air chair while waiting on the 6
- 10 inverted row
- 20 squats
- 30 heel tap crunches
- X3
Low plank while waiting on the 6
Mosey to the basketball court, partner up
- P1 – bear crawl around the court
- P2 – AMRAP SSH
- Flap jack
Air chair on the 6
- P1 – forward crab walk around the court
- P2 – AMRAP Russian twists
- Flap jack
Plank on the 6
- P1 – Lunge walk around the court
- P2 – low plank
- Flap jack
Air chair on the 6
I wanted to do 3 more rounds of other movements here, but time was running short so on to the next item on the agenda. We can do this one again the next time…
Mosey to the bus loop
- Backwards run around the entire loop (surprisingly difficult)
- Backwards bear crawl about 50 yards up Satchel Ford Rd
Mosey back to COT
- 10 hand release merkins
- 10 merkins
- 10 wide arm merkins
- 10 diamond merkins
Countorama
Nameorama
BOM Prayer
Moleskin – Time seemed like it flew by this morning for some reason. It wasn’t really planned this way, but the workout turned into leg day with an accidental heavy focus on the legs and hips. Nice work done by everyone.
Announcements
- Battle on Sat
- Hammer/Swampfox end of year convergences next week. Tues at Swampfox and Thurs at Hammer
- Hope everyone enjoyed Wofford’s beat down of UNC last night