This was YHC’s second Q at hammer. During my first Q, YHC ran out of exercises with 10 minutes remaining, threw up in my mouth, and sputtered to the end. YHC has been looking forward to this 2nd chance for some time and YHC was determined to bring a proper beatdown to the Hammer PAX. This time, YHC was prepared with circuit workouts that combined block work, running, and multiple reps. While not a perfect Q by any means, the various grumblings and complaints from the PAX let YHC know he is on the correct path.
Conditions: 35 and no rain. Much better than anticipated.
The Thang:
Warm up:
20 ssh ic
10 Burpees oyo
Grab blocks and mosey to hammer bus loop.
Blocks set at middle of bus loop and will be center station of circuit workout. Two other stations approx 100 yards down Satchelford from the center. Pax will start at station 1, go to block station, then run to station 3 then run to back to block station to complete the circuit.
Circuit 1
Station 1 =15 merkins
Center station = 15 block curls (station 2) / (station 4)15 dips or tricep extenders with blocks
Station 3= 15 bbs
5 trips to each station
Circuit 2
Station 1 and Station 2 move in slightly closer to center
Station 1 = 15 lbcs
Center Station 2 and 4= 15 shoulder lifts with blocks / 15 goblet squats with block
Station 3= 15 flutters
4 trips to each station
Grab blocks and farmer carry back to COT
Name-O-Rama
BOM
Announcements:
Christmas Party 12/14 6 pm to 9pm at Kings Grant Club House
Top Golf tomorrow contact Pinkman for details