14 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. Once the proverbial whistle blew at 5:30 AM, the PAX got better as all embarked upon 45 minutes of suck that was designed to keep the PAX moving and help all #GetBetter with the sharpening of some iron.
Conditions – 55 degrees and partly cloudy (Perfect Burpee Weather)
Disclaimer
The Thang:
Mosey around baseball diamond
27 Hand Release Merkins in silence (OYO) to honor Office Andrew Barr of the Cayce Police Department
COP
SSH x 20 (IC)
Imperial Walker x 15 (IC)
Monkey Humpers x 12 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Quick Mosey to grab blocks and then assemble near wall
Murder Bunnies x 5 (OYO)
Curls w/blocks x 5 (IC)
Murder Bunnies x 5 (OYO)
Goblet Squats w/blocks x 5 (IC)
Murder Bunnies x 5 (OYO)
Curls w/blocks x 5 (IC)
Murder Bunnies x 5 (OYO)
Overhead Press w/blocks x 5 (IC)
Murder Bunnies x 5 (OYO)
Turn around and face the opposite direction
Murder Bunnies x 5 (OYO)
Ukrainian Twists on block x 10 (IC)
Murder Bunnies x 5 (OYO)
BBSU w/feet in blocks x 10 (OYO)
Murder Bunnies x 5 (OYO)
Ukrainian Twists on block x 10 (IC)
Murder Bunnies x 5 (OYO)
BBSU w/feet in blocks x 10 (OYO)
Murder Bunnies x 5 (OYO)
Carrying blocks to upper field and assemble near cones for derivative of IPC Challenge Crazy 88s workout called known as Roaring 20s
Burpees x 5/Mosey 20 yards/Burpees x 5/Mosey 20 yds/Burpees x 5/Mosey 20 yards/Burpees x 5/Mosey 20 yards
Squirls w/block x 5/Cusak w/block 20 yards/ Squirls w/block x 5/Cusak w/block 20 yards/ Squirls w/block x 5/Cusak w/block 20 yards/ Squirls w/block x 5/Cusak w/block 20 yards
Overhead Press w/block x5/Farmers Carry block 20 yards/Overhead Press w/block x5/Farmers Carry block 20 yards/Overhead Press w/block x5/Farmers Carry block 20 yards/Overhead Press w/block x5/Farmers Carry block 20 yards
X-Factor x 5/Bear Crawl 20 yards/X-Factor x 5/Bear Crawl 20 yards/X-Factor x 5/Bear Crawl 20 yards/X-Factor x 5/Bear Crawl 20 yards
Between each circuit various ab exercises while waiting on the six
Put up blocks
Mosey to wall
Peoples Chair for 30 seconds
Perfect Merkins x 5 (OYO)
Rinse/Repeat x 4
COT/BOM – McLovin
Moleskin:
- Honored to have Q at #Hammer this AM. The Roaring 20s was a #Crowdpleaser.
- #LarryBirds were not in short supply this morning as Boo Boo, Billy Bob and Collar did their thing.
- Those Hammer blocks leave mark on your body and mind.
Aye!
McLovin