I’ve been out of town with work all day so just now getting some time to knock out this back blast tonight. Hammer took home 1st place today in Columbia with 16 PAX flooding the gloom for some early morning work at Satchel Ford. Columbia had 97 PAX at boot camps so good numbers overall. Keep up the commitment and hard work men – we’ll be at 100 in no time. Now to what was accomplished at Hammer…
Conditions – 73 degrees, 95% humidity, not terrible I guess?
The Thang
Disclaimer
COP – Old School Style…
- SSH 25 IC
- Squats 20 IC
- Imperial walkers 20 IC
- Swing Lunges 10 each leg OYO
- Calf raises 20 IC
- Merkins 15 IC
- Mountain climbers 20 IC
- LBAC forward 25 IC
- LBAC reverse 25 IC
- Russian twists 25 IC
- LBCs 25 IC
- Flutter kicks 25 IC
- Big boy sit-ups 25
- 10 burpees OYO
Brick work
Grab bricks (5 manned up and grabbed a Hammer-heavy block, T-claps to McNugget, Billy Bob, Collar, Boo Boo, and Wally for taking the giant DRP), mosey to field off Briarfield near end of Illa
- Curls x 25
- Overhead press x 25
- Curl press x 25
- Run to end of Briarfield at Bethel Church and back (~ 250 yards total)
- Squats x 25
- Overhead press x 25
- Thrusters x 25
- Run to end of Briarfield and back
- Russian twists x 25
- V ups x 25
- Big boy sit-ups x 25
- Run to end of Briarfield and back
Cool down cardio and core
Mosey to end of Illa at Briarfield, partner up
- P1 backward run up Illa to 1st street light on R and then backwards back (~150 yards total)
- P2 high plank
- Flap jack
- P1 rinse and repeat Illa run
- P2 low plank
- Flap jack
Grab bricks or block
Modified lunge walk with bricks/block back down Briarfield towards COT
- L leg lunge
- R leg lunge
- Squat
- Curl press
- Got in about 10 reps
Then Cusack back to put up implements
Short walk over to COT
Count-o-Rama
Name-o-Rama
BOM Prayer
Announcements
- Palmetto Place Cookout Fri Aug 17
- Labor Day Convergence – details coming soon, will coincide with Labor Day 5 Miler at Hand Middle School (aka Thunder)
- T-claps to Wilson for his 2ndpost. Keep up the good work!