• When: 2022-01-13
  • QIC: Misfire
  • The PAX: Boo Boo, Bindi, Stretch, Zuba, Ratatouille, Pinkman, Focker, Misfire


Hammer Time 1.13.22

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8 men took care of business this morning at Hammer.  A lengthy warmup followed by 4 corners on the Trenholm Park tennis courts. 

Conditions – 30 degrees, frosty but not too bad

The Thang

Warm up

            SSH

            Imperial walkers

            Squats

            LBAC forward

            LBAC backward

            Static hamstring stretch

            Frankensteins

            Static arm/back stretch

Grab blocks then mosey to the tennis courts

4 corners around 4 tennis courts

            1st round – 20-15-10-5 merkins

            Blocks – 10 bench press, 10 curls, 10 overhead press

            2nd round – 20-15-10-5 wide arm merkins

            Blocks – 10 bench press, 10 curls, 10 overhead press

            3rd round – 20-15-10-5 iron cross

            10 LBCs, 10 Russian twists 2ct, 10 flutters 2 ct

            4th round – 20-15-10-5 heel tap crunches

            10 LBCs, 10 Russian twists 2ct, 10 flutters 2 ct

            5th round – 8-8-8-8 hand release merkins

            Blocks – 10 bench press, 10 curls, 10 overhead press

            6th round – 20-15-10-5 straight leg situps

            10 LBCs, 10 Russian twists 2ct, 10 flutters 2 ct

Burnout bench press with blocks

Burnout curls with blocks

Put up the blocks and back to COT

High plank series – shoulder taps, hip taps, and lower back taps

Lil’ John (Get Low) air chair for 1 min

Count-o-Rama

Name-o-Rama

BOM Prayer

Announcements

            Bindi needs to get Twitter sorted out yesterday

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