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