YHC was back on Q at #Hammer coming out of the long Thanksgiving holiday and college football rivalry weekend. I figured the PAX ate and drank as much as I did over the break so I wanted to deliver a high intensity, calorie burning, and ab re-sculpting #beatdown. Mission accomplished for the 9 men at our AO this morning.
Weather – 57 degrees, 90% humidity, very nice for Dec 1
Disclaimer
The Thang
Turkey Burner Ab Carver AMRAP – 22 mins
- 5 pull-ups
- 10 big boy sit-ups
- 15 merkins
- 20 Russian twists (count 1 side)
- 25 LBCs
- lap around 1/2 football field, sprint 50 yards of each sideline, slow on midfield and end lines
Rinse and repeat for 22 mins. Some PAX completed 8 full sets while everyone got at least 7. Nice work.
More arms and abs at the playground
- 5 pull-ups
- 15 merkins
- 25 LBCs
Rinse and repeat X 4
Cool down
- 10 burpees OYO
- 25 iron cross OYO
- 25 big boy sit-ups OYO
- 50 LBCs OYO
The finish
- lap around 1/2 football field, sprint 50 yards of each sideline, slow on midfield and end lines, Rinse and repeat
- Mosey to COT area, 1 min AMRAP merkins
Moleskin
Good work by the PAX diving back into our normal routine. Not much time for rest or catching your breath if you do this one right. Welcome Gaston to his first Hammer workout. Come back soon bud. Now we can all go back to the real world again.
COT/Count-o-Rama/Name-o-Rama
Announcements
Nothing special this week. Normal happy hour Wed. Chaser on Q on Thurs. Normal lunch on Thurs. Normal workout and run groups on Sat.
BOM Prayer