• When: 09/29/15
  • QIC: Misfire
  • The PAX: RA, Collar, Chop Shop, Turtle, Bear Back (FNG - Tom Bolton), Subprime, Boo Boo, Duckie, Garnish, Detour, Ice 9 (F3 Metro visitor and War Daddy...again!), Sweetness, Misfire


Summer Was Back in Columbia

Weather – 74 degrees, 94% humidity, overcast, WTF, summer is back?

Splinter was supposed to be our final Q of the month and was going to serve as the last installment of 3 straight #Reynolds Week(s) boot camps at #Hammer, but a call to the bullpen was made after his Fri football game was rescheduled for Mon night in Cheraw.  YHC stepped up to take over in Splinter’s absence.  Don’t worry though, Splinter will bring the madness on Thursday!  T-claps to the convincing W at Cheraw for River Bluff.

Anyway, 13 faithful PAX, including 1 FNG, 1 repeat visitor from Charlotte, and the legendary Subprime, descended on the unseasonably warm and soggy gloom at #Hammer.  After a little warm up in the COP that included some horrific cadence from YHC and some ridiculing from Ice 9 on a few of the exercises, the real work began.  The PAX pushed through and killed it in these generally poor conditions.

Disclaimer

The Thang

Warm-up fast mosey lap around the football field, then to middle of field, circle up

COP (all IC)

Merkins 20

Squats 25 (Worst. Cadence. Ever.)

LBCs 25

Slow merkins (3 counts down, 1 count up) 20

Slow squats (3 counts down, 1 count up) 39 (2nd. Worst. Cadence. Ever.)

Slow big boy situps (3 counts down, 1 count up) 39

Little Baby Arm Circles Forward 25 (Ice 9 not impressed…he probably thought about leaving…) keep them up, straight into

Little Baby Arm Circles Backward 25 (still hearing it from Ice 9), keep them up, straight into

Overhead Claps 25 (Ice 9 now just mumbling under his breath), keep them up, straight into

Overhead Press 25, recover

Mosey to playground, partner up

50 pull-ups, 50 jump squats for each partner (Ice 9 seemingly happy again….), rotate through 5 and 5 of each until both get to 50 and 50, hold 6″ while waiting on the 6

Mosey to the pavilion, same partners

100 dips, 50 big boy situps for each partner, rotate through 20 and 10 until both get to 100 and 100, LBCs while waiting on the 6

Mosey to the tennis courts

1 4 court suicide

Partner up for burpee LCB suicide, 1st partner does 2 burpees, sprints to end of 1st tennis court and does 2 more burpees, then sprints back to starting line, 2nd partner was doing AMRAP LBCs while waiting, flap jack, 2nd partner then sprints to end of 2nd tennis court and does 2 burpees, then sprints back to starting line, 2nd partner was again doing AMRAP LBCs while waiting, flap jack, same for 3rd and 4th legs of suicide (note to self, do more burpees next time!)

Mosey to 50 yard line of football field, line up across 50 with partner

100 partner merkins (50 each, 1st partner does 10 while 2nd partner holds low plank, flap jack until each get to 50, don’t let knees or body touch the ground until both are finished) then sprint to end line and back with your partner

100 partner squats (50 each, 1st partner does 10 while 2nd partner holds air chair, flap jack until each get to 50, don’t come out of squat stance until both are finished) then sprint to end line and back with your partner

Mary

25 LBCs OYO, right into

25 big boy situps OYO, right into

25 Russian twists (count 1 side) OYO, right into

Rinse and repeat

Done, mosey to COT

Countorama

Nameorama

Moleskin

Thanks to Ice 9 for coming back to #Hammer for a 2nd time in 2 weeks while he was down in Columbia for training.  He definitely made his presence felt.  Don’t be a stranger if you are back in town again.

Welcome to Tom Bolton (FNG Bear Back).  Per Supbrime, Tom managed to block his own punter’s punt with his ass at Dreher while serving as the punter’s protector (called the bear back at Dreher) so the naming routine was short and sweet.

I’ll be sure to work on my squat cadence before my next Q…

Announcements

Mud Run sign-ups end Sat 10/3/15.  For real.  Registration link: http://f3nation.com/2015/09/21/mud-run-registration-extended-to-1032015-registration-link/.  Pre-blast link: http://f3nation.com/2015/08/18/fall-2015-mud-run-pre-blast-registration-now-open-and-closes-on-10032015/

Sign-ups for Palmetto 200 are underway.  F3 discount ends on Wed 9/30/15.  F3 Columbia Pre-blast link: http://f3nation.com/2015/09/17/pre-blast-the-palmetto-200-columbia-sc/

Blitz launched today in Rosewood area.  Tues/Thurs 5:45-6:15 Memorial Stadium parking lot.  AOQ Cornstache.

HDHH Wed 5:30PM Henry’s on Devine St

Splinter has the Q at Hammer on Thurs

Thursday lunch 12:00PM Salsarita’s in the Vista

Prayers for those affected by the tornado in John’s Island a couple of days ago.  Suprime’s aunt (Lynn) lived in the area and was just outside of the disaster zone.  He was down there helping clean up this weekend and it was bad.

New Hammer Q schedule for Oct and Nov coming soon via email to everyone.

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