12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO filled with PAX that expect a beat down. 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 – 70 degrees and partly cloudy (Perfect Burpee Weather)
Disclaimer
The Thang:
Circle Up at the Darkest AO in all of F3 Nation
SSH x 20 (IC)
Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Quickly grab a block from the Hammer Pile, and partner up at stop sign.
Partner 1 – Farmer’s Carry blocks towards main parking lot next to school.
Partner 2 – Perfect Merkins x 5 (OYO) and then mosey to catch partner.
Flapjack until both Pax reach parking lot next to school.
#Crowdpleaser
Tuck Jumps x 5 (OYO)
Squats w/blocks overhead x 5 (IC)
Tuck Jumps x 5 (OYO)
Squats w/blocks overhead x 5 (IC)
Tuck Jumps x 5 (OYO)
Curls x 10 (IC)
Tuck Jumps x 5 (OYO)
Curls x 10 (IC)
Find your partner from the previous circuit.
Partner Work
Round 1 for total of 5 minutes
Partner 1 – Farmers Carry length of six parking spaces and back
Partner 2 – AMRAP Big Boy Situps (OYO)
Flapjack
Round 2 for total of 5 minutes
Partner 1 – Bear Crawl length of six parking spaces, and mosey back
Partner 2 – AMRAP Overhead Press w/Blocks (OYO)
Flapjack
Put Down Blocks, and mosey in two lines over to Hillstar Court
Round 1
Between both partners, perform a total of 30 knerkins and run 2 laps of Hillstar Court.
Round 2
Between both partners, perform a total of 40 perfect squats and run 2 laps of Hillstar Court.
Return and retrieve blocks.
Partner 1 – Farmer’s Carry blocks towards stop sign near shovel flag.
Partner 2 – Perfect Merkins x 5 (OYO) and then mosey to catch partner.
Flapjack until both Pax reach parking lot next to school.
#Crowdpleaser
Circle up near stop sign
Russian Twists (while sitting on block) x 15 (IC)
Put up blocks
Return to Shovel Flag
Slow Fast Flutter Kicks x 15 (IC)
COT/BOM – McLovin
Moleskin:
- Honored to have Q at #Hammer this AM. The Farmers Carry w/Blocks was a #Crowdpleaser. If the workout covered 1.5 miles, it seemed like half of that distance was spent carrying a block. YHC was the six on the return trip from the parking lot, and was flat out smoked.
- Props to Collar who rolled into the COP just as we were finishing up the only burpees we did during the entire workout. The dude is sharp.
- Not even conducting a workout just outside of his front door could get Turtle to Hammer this AM. Maybe next time?
- Misfire would have enjoyed YHC’s not being critical of South Carolina football this morning during the Q. Hate that he was at Swamp Fox this AM.
Aye!
McLovin