13 pax made it out to Hammer (Lucky 13 again for these guys) for a nice and humid #merkinless workout. One of the advantages of Qing a workout- you get to choose the beatdown for the pax (and rest any hurt body parts). Well, no merkins for the Hammer pax today, but it doesn’t mean they got off easy.
What time is it, Splinter?
Conditions- Humid as hell
The Thang
COP
15X SSH IC
25X IW IC
25X Mt. Climbers IC
3 Minutes of Plank Hell
Go find the pavers…and only about ten of them there. So let’s abandon the pavers and off to the big hill.
25X 2 Ct. MT. Climbers
20 Jump squats
20 Big Boy Situps
Bottom of the Hill for Jacobs Ladder
4 times up- 25 down to 22 Mt. Climbers at top of hill; 22 to 25 Monkey Humpers at bottom.
Air Chair waiting on pax
.4 mile sprint back up the hill, back to bottom and back to top of the hill. Air Chair waiting on pax.
At the bus circle- bear crawl one side and lunge the other side. Pax got in 3 or 4 loops
Pullup Bars- 5 rounds of 8-10 pull-ups and 30 seconds of air chair
Back to bus loop for Mary
20X IC In and Outs
20X IC Russian Twists
30X IC Flutter Kicks
20X IC LBC, up on three count, down on cadence
20 BB Situps OYO
All you got back to COT
Moleskin- Respect to Goosefire. I love him passing me on the .4 mile double hill sprint. The man is in shape.
Great group of guys- thanks for having me out.
Announcements-
Ramble 5K on Friday
June 30th Cookout with Mission at Pine Island
July 15th Bullseye Half Marathon