• When: 2019-06-20
  • QIC: Splinter
  • The PAX: Roses, Chaser, Gaston, BooBoo, Bendi, Zima, Collar, Detour, Stretch, McNuggett, Ginger, Duckie, Wally, RA, Okra, Splinter


It’s The Climb at Hammer

Great to be on Q at Hammer on Thursday and try out something new on the Pax. What if we brought some med balls, and BLIMPS are fine, but could there be another way to travel?

Conditions: Muggy

The Thang

5 Merkins oyo
10 SSH IC
x5

Run to Baseball Field for Med Ball Relay
Divide into groups with a 16-20lb med ball for each group.

“Go Get Its”
Overhead Toss the med ball from a low squat position as far as you can – sprint to the ball and throw again until you reach the end of the field. Pax did various exercises while waiting for their turn, each Pax did 2 reps down the field each.

Run to Ravenwood-Oak Hill
Intro to CLIMBS
5 Crunchy Frogs (see Exicon)
10 Lunges
15 Inch Worms -plank, walk feet up to hands, walk hands back to plank
20 Merkins
25 Bottom Burpees
30 Sit-ups

Run to Ivy Hall
CLIMBS
5 Crunchy Frogs (see Exicon)
10 Lunges
15 Inch Worms
20 Merkins
25 Bottom Burpees
30 Sit-ups

Tennis Court at Old Hammer
Descending Suicide (Court 3, Court 2, Court 1)
12 Pull-ups
x3

Indian Run Back to Hammer

COT/BOM

Moleskin:
– Doesn’t look like much, but believe us, it was. Try the Med Ball Relays or the CLIMBS at your AO.

Announcements:
– Crazy Train has commenced – see @F3Columbia for details
– HC for the F3 Decathlon, Saturday July 27th! See YHC for details and upcoming PreBlast.