Another Dealer’s Choice day at Hammer. 12 PAX came out and put in a tremendous amount of work in a short period of time.
If you can’t figure out the format by the name, it’s simple yet devastating. The AO Q calls the first exercise and then passes on the Q through the PAX in any way he deems appropriate for each series of continuing work. The PAX ordered to Q calls any exercise he wants. The AO Q then calls up the next man and we continue the cycle until the boot camp wraps at 45 mins.
The end result is an escalating series of beat downs dished out as each PAX tries to outdo the guy in front of him by going longer, faster, heavy, or crazier. I would strongly recommend any area PAX come check it out the next time we have it here at Hammer, or to institute it as a regular event at your AO.
Weather – 65 degrees, 71% humidity, great (minus the time during and after the fast Hammer loop run called by Chop Shop)
Misfire – Mosey to far corner of football field, 4 corners on football field, partner up, 1st corner 50 partner merkins (25 each, hold high plank while partner is doing his, no one goes down until all 50 are complete), sprint sideline together, 2nd corner 50 partner big boy sit-ups (25 each, hold 6″ while partner is doing his), lunge walk across end zone, 3rd corner 50 partner merkins, sprint sideline, 4th corner 50 partner big boy sit-ups, lunge walk across end zone, low plank while waiting on the 6
Splinter – Mosey to playground, break into 3 groups, 1st group pull-ups, 2nd group merkins, 3rd group squats
1st series pull-ups hang for 5 count cadence then do 5 pull-ups without going down, merkins and squats hold low for same cadence then do 15 merkins/squats, everyone goes through each group once
2nd series pull-ups hang for 10 count cadence then do 5 pull-ups without going down, merkins and squats hold low for same cadence then do 15 merkins/squats, everyone goes through each group once
Boo Boo – get blocks, circle up on football field, 20 side-to-side continuous merkins on block, start with R hand on ground off R side of block with L arm on middle of block, do merkin, move to L to put both hands on block, do merkin, move to L with L hand on ground off L side of block with R arm on middle of block, do merkin, only count merkins done on block with both hands and 20 of those (#crowdpleaser)
Collar – stay with block on field, continuous circuit of 8 block squats, 8 block big boy sit-ups, 8 block flutter kicks (count 1 side), then 7, 6, 5, etc, down to 0
RA – Mosey to tennis courts, 1 set of burpee suicides, sprint 1st court, 8 burpees, back to end, sprint through 2nd court, 6 burpees, back to end, sprint through 3rd court, 4 burpees, back to end, sprint through 4th court, 2 burpees, back to end
Chop Shop – run Hammer loop fast, ~ 1 mi
Garnish – Mosey to field, continuous ab circuit without blocks of 15 flutter kicks (count 1 side), 15 LBCs, 15 Russian twists (count 1 side), then 14, 13, 12, 11, and 10
Detour – 20 block curls in cadence, 15 block merkins in cadence, 20 block squats in cadence (#finishwithabang)
Back to COT for Countorama, Nameorama
Lunch today at Salsaritas in the Vista at 12, get in a Sat workout/run, Splinter taking down The Spartan Sat morning in Ft Bragg, Reynolds’ family Q for the next 2 wks at Hammer
BOM Prayer – Misfire