• When: 2021-03-16
  • QIC: Misfire
  • The PAX: Bindi, Billy Bob, Boo Boo, Collar, Dos Equis, Leon, Duckie, Pinkman, Focker, Wally, Stretch, Misfire

Barnes Spring Mega Hill

A nice morning at Hammer for 12 PAX.  Rain was expected, but it held off for the most part.  A little warmup at COT and then off to Dollar General, Barnes Spring mega-hill, and back to the shelter for some Mary. 

Conditions – ~45 degrees, overcast, wet ground, misty rain at times

The Thang

Warmup at COT

  • 10 SSH IC
  • 5 inch worm pushups
  • X 2

Mosey down Covenant to Dollar General parking lot for some lower body work

  • Lineup side to side across top of parking lot
  • 10 lunge walk steps (5 each leg)
  • 10 squats
  • 10 one straight leg deadlift (5 each leg)
  • 20 calf raises
  • X 4

Mosey down Covenant and R onto Robert Springs Rd for some upper body work

  • Lineup side to side across road in 3 rows to give plenty of space
  • 10 bear crawl steps (5 each leg)
  • 10 merkins
  • 20 overhead press
  • 20 LBAC forward
  • 20 LBAC backward
  • X 5

Mosey to end of Roberts Springs Rd for the Barnes Spring hill cardio and merkins combo

  • Run up mega hill (try not to die)
  • 5 wide arm merkins, 5 merkins, 5 diamond merkins
  • Mosey down hill
  • 5 wide arm merkins, 5 merkins, 5 diamond merkins
  • X 3


Back to Robert Springs for some more overhead press and LBAC forward and backward as we work our way out to Covenant

Mosey back to the AO and over to the shelter for mary

  • 20 LBCs
  • 10 iron cross
  • X 4

1 min wall sit





  • Keep tracking your goals from the beginning of the year
  • APFT again in May


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