• When: 07/21/2015
  • QIC: Hammer Pax
  • The PAX: Myrtle, Hawg, RA, Heist, Detour, Slumdog, McNugget, Sweetness, Garnish, Splinter


Hammer Dealer’s Choice Day: Becoming a Tradition

Dealer’s Choice Day at Hammer is not what you might think. Though most things at Hammer are light-hearted, most things we do are also pretty stinking difficult. These eccentric workouts at Hammer are fun, but are anything but easy – read about it…

The Thang

 

Run to get Blocks and Pavers

COP

 

Splinter:

5 Squats

5 Merkins

5 Burpees

x2

Straight into

5 Cinder Block Squats

5 Hand Release Paver Merkins

5 Paver Burpees

x2

 

Detour:

30 Paver Curls IC

30 Paver OH Press IC

20 Paver Tricep OH Extension IC

 

McNugget:

Block Cusack 4 Corners

Cusack to each corner of the field (4x60yds ish)

25 Block Merkins at each of the 4 Corners (100 total)

 

Slumdog:

10 Pullups

20 Step-ups

25 Situps

x3 in rotation

 

Myrtle:

30 Flutter Kicks IC

25 Lateral Scissor Kicks IC

Burpee/Merkin Ladder

1 Burpee, 1 Merkin

1 Burpee, 2 Merkins

1 Burpee, 3 Merkins

1 Burpee, 4 Merkins

1 Burpee, 5 Merkins

1 Burpee, 6 Merkins

1 Burpee, 7 Merkins

1 Burpee, 8 Merkins

1 Burpee, 9 Merkins

1 Burpee, 10 Merkins

1 Burpee, 9 Merkins

1 Burpee, 8 Merkins

1 Burpee, 7 Merkins

1 Burpee, 6 Merkins

1 Burpee, 5 Merkins

1 Burpee, 4 Merkins

1 Burpee, 3 Merkins

1 Burpee, 2 Merkins

1 Burpee, 1 Merkin

(thought I’d type it out for you, so that you may get a full appreciation…)

 

Garnish:

4 Tennis Court Suicide

x2

 

RA:

30 45degree V-ups

20 Pulse Ups

20 In & Outs

40 Russian Twists

 

Sweetness:

Squat/Ladder

10 Catcher Squats

Sprint 100yds

8 Catcher Squats

Sprint 100yds

6 Catcher Squats

Sprint 100yds

4 Catcher Squats

Sprint 100yds

2 Catcher Squats

Sprint 100yds

 

Put up Weights

COT

BOM: Done by Hammer first-timer Hawg, way to step up!

 

T-Claps: Good to have Hawg post for his first weekday F3 workout (the dude posted as an FNG at Battle last Saturday… he crazy, we like him).

Also glad to have Heist make a celebrity appearance at our AO, come back and see us again soon.

 

Announcements

  • Form workshop, hosted by Stretch (@TyerKevin), on July 25th at 0815 at #Woodshed.  Come #GetBetter.  Pre-blast Here.
  • Little Mountain Half-Marathon: BRR prep or Big-Ole-Red-Pill Pre-blast Here.
  • Stomp The Swamp 5k OFFICIAL DoubleDown Opportunity – there’s an award category for those who finish both – no kidding. https://www.runhard.org/pages/race-swamp.php

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