• When: 1/14/16
  • QIC: RA
  • The PAX: Misfire, Collar, Garnish, Gaston, Carpet Bagger, Slum Dog, Detour, RA


Hammer rides the escalator

8 PAX heading into the cold this morning shaking off Tuesday’s fartsack and recommitting to the Hammer faithful. Awaiting them were ice cold bricks longing to be carried. Here’s what went down…

Conditions: 30 and brisk

The Thang:

Warm Up…

Lap around the field
SSH x 20 IC
Imperial Squat Walkers x 20 IC
LBACF x 20 IC
LBACB x 20 IC
Burpees x 10 OYO

Head over to pick up Ice Pavers and move to Tennis Courts

Explanation of the Four Corner Escalator, run to corner 1 do 10 of 1st exercise, run to corner 2 do 10 of 1st exercise & 20 of 2nd exercise, run to corner 3 10-20-30; run to corner four and do 10-20-30-40; when complete do a 4 court suicide.

Set 1

10 Shoulder Flys with ice pavers
20 Merkin Rows (Merkin, right arm up, left arm up) with ice pavers
30 Overhead Press with ice pavers
40 Curls (each arm) with ice pavers
Suicide

Set 2

10 LBCs
20 Pulse Ups
30 In & Outs
40 Russian Twists with ice pavers
Suicide

Set 3

10 Lunges (R&L =1)
20 Monkey Humpers
30 Squats
40 Line jumps (count 1 side)
Suicide
Plank for 6

Return Pavers

COT

Moleskin: Good work by everyone out there today. Ice Pavers were a source of contention for the PAX but they powered through. This workout always seems to fly by, YHC looked down at his watch after the 1st set and 25 minutes had already passed. YHC had two more sets planned that were truly evil… Another day perhaps.

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