Conditions: 51 and Moist at the Hammer. Approximately 2 inches of standing water on the playing surface. The field was pretty much like a sponge, but that didn’t stop us from having a little fun.
The Thang:
Slaughter Starter- 20 burpees OYO
Head on out to the football field for the real warm up.
SSH IC X 25
Mountain climbers IC X 20
Monkey Humpers IC X 20
Squats IC X 20
Grab pavers and head out for four corners:
First corner 20 squats with pavers
Lunge walk with pavers across end zone to corner #2
20 hand release merkins
Jog with pavers overhead to other end of football field to corner #3
10 squat jumps with pavers
lunge walk end zone to corner #4
10 push ups with 5 overhead press after each single push up
jog with pavers overhead back to first corner
Rinse and repeat
Next up Catch Us if You Can: Here’s the deal, ideally split up in groups of three. We had to improvise a little bit due to numbers. Partner A carries partner B over shoulder and advances downfield while partner C completes 5 burpees. Partner C then sprints to catch the group. Once caught C carries A while B does 5 burpees and so forth. Each partner did about four sets of burpees and got at least two partner carries in.
Next we headed to the endzone and lined up for Bear Crawl Indian Crawl. Line up single file and advance down field in the bear crawl position. Last pax in line bear crawls to the front, next pax follows, as the pax moves downfield. The crawl lasted the length of the football field.
Now we turned the other direction and tried the crab walk indian walk. Line up single file. Last pax advances in the crab walk to the front of the line. Pax hold in the reverse plank position instead of advancing.
Head on over to the wall for 1 min people’s chair.
Back to COT
Announcements:
In light of recent events the Hammer Pax discussed knowing your limits and listening to your body when training and competing in events. Good idea to get your heart checked out.
Need to get numbers back up at Hammer. Need 12-14 regularly. Reach out to some former regulars to get them back.
Splinter new Battle AO Q
Prayer request for the family of the young man who passed away in Savannah last weekend.
BOM Prayer- McNugget