9 PAX answered Billy Bob’s Twitter challenge and came out this morning to find out if the “skinny soccer player, ” aka YHC, could level a quality beat down on the crew. Lots of running and also block work at Hammer lately so YHC wanted to change things up with some more stationary activities using the bricks. Conditions were muggy and the group was a bit smaller than normal. No trainers were called on the field and no freezing spray was needed for any injuries, real or contrived. There was some lively discussion about Pinkman’s tramp stamp, McNugget’s love of close contact exercising, and Billy Bob’s Lululemon shorts. Otherwise, business as usual at Hammer.
Conditions – 71 degrees, 95% humidity
The Thang
Grab bricks and mosey down Satchel Ford Rd to playground. Partner up.
ROUND 1
- P1 – 5 pull-ups, 5 iron cross
- P2 – AMRAP brick curls
- Flap jack
- R&R x 5
ROUND 2
- P1 – 5 step ups with bricks each leg, 5 Russian twists 2 ct with bricks
- P2 – AMRAP brick press
- Flap jack
- R&R x 5
ROUND 3
- P1 – 10 big boy sit-ups with bricks
- P2 – AMRAP curl press with bricks
- Flap jack
- R&R x 5
Mosey a short distance to grassy area in between portables and gym area at back of school.
ROUND 1
- 15 brick merkins
- 15 LBCs
- 12 brick merkin rows
- 12 LBCs
- 9 spider brick merkin rows
- 9 LBCs
- #crowdpleaser
ROUND 2
- 15 squats with bricks
- 15 LBCs
- 12 thrusters with bricks
- 12 LBCs
- 9 brick burpees
- 9 LBCs
ROUND 3
- 15 heel tap crunches
- 12 iron flutters
- 9 Russian big boys
Mosey back up Satchel Ford Rd to Briarfield. Put down bricks.
Backward run hill suicide up Briarfield
- backwards sprint during all uphill portions
- regular run forward during all downhill portions
- 4 stopping points up hill at mailboxes on L side
- 5 jump squats at bottom to start, each time at bottom, and at end
- #crowdpleaser #legssmoked
Put up bricks
Finish with 25 big boy sit-ups at COT
COT
BOM Prayer – remembering upcoming Memorial Day and acknowledging it with a moment of silence in lieu of any verbal prayer
Announcements
- Mon 5/28 – Memorial Day Convergence at the Bull
- Fri 6/1 – Runvergence at Scramble
- Tues 6/5 – Hammer at Swampfox for AOQ handoff
- Tues 6/12 – Hammer 4 yr anniversary
- Sat 6/16 – F3 Columbia Convergence at Brickpile for leadership handoff
- Remember to always, ALWAYS, post a back last after you Q any F3 workout
- Come out Sat for my Battle co-Q with Ronda
- Congrats to Coach Stretch and Asst Coach McNugget for their daughters’ Trenholm coaches pitch softball championship!