• When: 12/08/2015
  • QIC: Splinter
  • The PAX: Garnish, Collar, Chopshop, McNugget, Duckie, Misfire, Adrian, BooBoo

Hammer Out for Mass Gainz

After YHC took off down Bethel Church, Hammer Pax (now including Adrian #controversy) grumbled that they were in for another Splinter Sprintfest. They were wrong. This may read as not so tough if you’re imagining your typical bricks and blocks, we ain’t got those at Hammer. Misfire is going to need some new dress shirts for Christmas – size 14 neck is too hard to find anyway.

Conditions: 43 degrees, with perfectly gloomy fog forming

The Thang

Dynamic Warmup, 10 yds of:
Knee Hug Lunges
Hamstring Walk
High Kicks
Step and Squat
High Knee Run
Butt Kicks
Hard Run Hammer Loop (3/4mi)

Grab Bricks and Blocks

Circuit 1
10 Brick Squat Thrusters
10 Block Sumo Deadlift Curl Press
10 Brick Side Raise
All x3 w/ SSH between sets for the 6

Circuit 2
20 Block Merkins, run from field to playground
20 Pull-ups
20 Brick Press Sit-ups
All x3 w/ Flutter kicks between sets for the 6

Circuit 3 – partner up
12 Burpees
Block Shrugs until partner finishes Burpees
15 Brick Y-raises #crowdpleaser
All x3 continuous

Put up Weights

Wall Sits
50 Merkins to finish

– -F3 Columbia Christmas Party on December 15th at King’s Grant. See Boris for the details.

-Home and Home convergences between Swamp Fox and Hammer coming up on the 29th and 31st. See Misfire and/or Polo for the details.

-“Q-101 Hammerstyle” w/Heehaw coming soon

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