Columbia – Hammer

11’s in March

AO: Hammer Q: Pinkman PAX: Bindi, BooBoo, Collar, Ratatouille, Pinkman, Stretch, Darlene FNGs: None COUNT: 7 Figured it was March so the Q brought some Basketballs to include in the workout. Warm Up SSH x 20 Frankenstein x 10 Grab Basketballs Through the Legs 20 count Ball Taps (Heh) Above Head, Middle , Low Mosey …

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Stretch Q

AO: Hammer Q: Stretch PAX: Stretch, Bindi, Zima, BooBoo, Collar, Ratatouille, Wally FNGs: None COUNT: 7 Warmup: Stretch’s stretches The thang: Work with a block Wrapped up with reps based on F3 years Announcements: SPRINTVERGENCE WITH SWAMPFOX on Thursday. Meet at Trenholm Plaza

Big worm Q

AO: Hammer Q: Big Worm PAX: Big Worm, Bindi, BooBoo, Collar, Quicken, Ratatouille, Wally FNGs: None COUNT: 7 WARMUP: 20 lbac front and back ic 10 through the tunnels OYO 20 ssh 10 merkins OYO 20 imperial walkers OYO THE THANG: 2 Indian run laps around field 5 pull-ups, A ladder of 7,6,5,4,3,2,1 burpee’s and …

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AOQ Handoff

AO: Hammer Q: Bindi, Ratatouille PAX: Duckie, Kilt, Big Worm, Billy Bob, Bindi, BooBoo, Collar, Darlene, Fountainhead, Kitty, Leprechaun, McNugget, Misfire, Pinkman, Ratatouille, Stretch, Swingline, Wally, Zuba, Bernie FNGs: None COUNT: 20 Started workout with Bindi leading WARMUP: SSH IC Through the tunnel IC Imperial Walkers IC THE THANG: 2 laps around the field of …

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Big numbers

AO: Hammer Q: Bindi PAX: Billy Bob, Bindi, BooBoo, Duckie, McNugget, Pinkman, Ratatouille, Stretch, Wally, Zuba, Bernie, Blowout FNGs: None COUNT: 12 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: Swingline has the Q on Thursday, Bring peanut butter! AOQ handoff is next Tuesday 3/7 COT:

Tabata calisthenics

AO: Hammer Q: BooBoo PAX: Bindi, BooBoo, Collar, Ratatouille, Stretch, Wally, Quicken FNGs: None COUNT: 7 WARMUP: low plank, 5 Merkins; 10 IC: SSH, Frankenstein, through the tunnel, high knees, butt kickers THE THANG: fetch blocks, Cusack to playground, low plank for introduction of routine Tabata: 1 min work, 15 sec rest/rotate station, twice through …

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BLIMP

AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Collar, Duckie, Stretch, Wally, Zuba FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 imperial walkers ic 15 through the tunnel ic Lbac front and reverse 10 each 15 raise the roof ic Sitting calf stretche Sitting groin stretch THE THANG: Three rounds of 10 Burpees, 20 lunges, …

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Darlene’s Q

AO: Hammer Q: Darlene PAX: Duckie, BooBoo, Collar, Stretch, Bindi, Wally, Ratatouille, Darlene, Quicken FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

DORA x 3

AO: Hammer Q: Misfire PAX: BooBoo, Bindi, Misfire, Zuba, Pinkman, Wally, McNugget, Stretch, Billy Bob, Duckie, Bernie FNGs: None COUNT: 11 WARMUP: lap around the parking lot, SSH, merkins, squats, imperial walkers, LBAC fwd and reverse, raise the roof, overhead clap, Frankensteins THE THANG: 3 separate DORAs 1st – 50 pull-ups, 100 iron cross, 150 …

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Biggest Q of the year!

AO: Hammer Q: Pinkman PAX: Pinkman, BooBoo, Bindi, Blowout, Zuba, Duckie, Ratatouille, Misfire, Garnish, Stretch, Updike FNGs: 1 Updike COUNT: 11 All in Cadence x 10 SSH Through the Tunnel Frankenstein 10 OYO Merkins Squats 5 Burpees Run to end of Parking Lot +1 Burpee at each speed bump Monkey Run around baseball fields Head …

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Megafauna

AO: Hammer Q: Detour PAX: McNugget, BooBoo, Bindi, Zuba, Collar, Zima, Wally, Duckie, Stretch FNGs: None COUNT: 10 WARMUP: ssh x 25, arm circles, etc THE THANG: 5 exercise, 1 min each, followed by 2 min mosey SSH Curls with blocks Squats with blocks LBC Plank MARY: ANNOUNCEMENTS: Burpee challenge was discussed with minimal interest …

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Splinters Q

AO: Hammer Q: Splinter PAX: Billy Bob, Bindi, BooBoo, Collar, McNugget, Ratatouille, Zuba, Splinter, Tarek, Pinkman FNGs: None COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Sprintvergence

AO: Hammer Q: Bindi PAX: Fountainhead, Billy Bob, Bindi, BooBoo, McNugget, McLovin, Pinkman FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 through the tunnel ic 15 Frankenstein ic THE THANG: 20 minute Amrap 20 merkins 20 gas pumpers 10 burpees 200 meter run MARY: 20 flutter kicks ic 30 X factors ANNOUNCEMENTS: COT:count o …

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Dealers choice

AO: Hammer Q: Bindi, BooBoo PAX: BooBoo, Bindi, Big worm FNGs: None COUNT: 3 WARMUP: 20 ssh ic 10 Lbac front 10 lbac back 15 imperial walkers 15 Frankenstein 15 through the tunnel THE THANG:  Bindi up first, grab blocks mosey to tennis courts. 1st corner 30 overhead press. Rifle carry to 2nd corner, 30 …

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Protect the rock

Conditions: 45ish and pleasant The thang: Following the disappointing events of the previous weekend, the PAX were charged with protecting the football during the course of the workout and not letting the ball touch the ground.  If it did, 3 burpees were assessed for the group.   20 SSH IC 15 LBAC IC forwards, backwards 15 …

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Sprintvergence

AO: Hammer Q: Bindi PAX: Big Worm, Billy Bob, Bindi, BooBoo, Collar, Leprechaun, Kilt, McNugget, Stretch FNGs: None COUNT: 9 WARMUP: 15 SSH ic 15 imperial walkers ic 15 Frankenstein ic 15 thru the tunnel 5 burpee’s 200 meter run THE THANG 20 minute Amrap 20 merkins 20 big boys 10 burpees 200 meter run, …

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Dandy Dozen

AO: Hammer Q: Misfire PAX: Bindi, Hawg, BooBoo, Collar, Duckie, Misfire, Big Worm, Pinkman, Stretch, Bernie, Garnish, Goosefire FNGs: None COUNT: 12 WARMUP: LBACs forward and backward, merkins, overhead press and clap, squats, lap around the field THE THANG: 3 stations STATION 1 – playground 5 pull-ups 10 merkins 15 iron cross 20 LBCs Rinse …

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Ratatouille’s fun

AO: Hammer Q: Ratatouille PAX: Ratatouille, BooBoo, Bindi, Collar, Stretch, Big Worm, Quicken, Bob Ross FNGs: 1 Bob Ross COUNT: 8 WARMUP: -SSH – 21 IC -Through the tunnel- 21IC -Merkins- 11OYO -Inch worm- 11 OYO -Frankenstein- 11 IC -Speed bump to speed bump- high knees and butt kicks halfway each down and back -Burpees …

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6 for AMRAPs

AO: Hammer Q: Duckie PAX: Duckie, Bindi, Zuba, BooBoo, Collar, Wally FNGs: None COUNT: 6 55 and mild, perfect. WARMUP: 15 min AMRAP circuit, 20 merkins, 20 dips, 10 pull-ups, full Cort broadjumps at various waypoints, flutters to finish. THE THANG: quick set of tennis court suicides then mosey to grab blocks. four corners on …

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All Saints Day

AO: Hammer Q: McLovin PAX: Billy Bob, Bindi, BooBoo, Collar, Detour, McLovin, McNugget, Pinkman, Zuba, Wally FNGs: None COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Zima returns

AO: Hammer Q: Zima PAX: Bindi, BooBoo, McNugget, Stretch, Wally, Zima, Zuba FNGs: None COUNT: 7 WARMUP: THE THANG: 11’s with blocks MARY: ANNOUNCEMENTS: COT:

Garnish Q

AO: Hammer Q: Garnish PAX: Garnish, Bindi, Zuba, BooBoo, Pinkman FNGs: None COUNT: 5 WARMUP: SSH, little baby arm circle/raise the roof, squats, thru the tunnel IC x 10 THE THANG: mosey to picnic tables for a round for 4x4s (burpee into 4 merkins, 4 mountain climbers each leg x 4) and 10 box jumps,dips, …

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Pinky’s Back!

AO: Hammer Q: Pinkman PAX: Pinkman, Wally, Collar, Bindi, BooBoo, Ratatouille FNGs: None COUNT: 6 Hammer 10/13 SSH x 15 Through the tunnel x 15 Frankenstein x 15 Jump Squat x 10 LBAC x 10 F/B 5 burpees Mosey monkey run 50 pull ups 100 iron cross 100 decline merkin Tennis Court Partner suicide Real …

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“Pole”tergeist

AO: Hammer Q: Hawg PAX: BooBoo, Collar, Bindi, Zuba, McNugget, Wally, Hawg, Stretch FNGs: None COUNT: 8 WARMUP: 1min. SSH 1min. Through the Tunnel 1 min. Imperial Walkers THE THANG: Split into 2 teams of 4 and grab a pole 200 yd. carry to the field to get acquainted with your pole and team. 20 …

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Detour Q

AO: Hammer Q: Detour PAX: Stretch, Billy Bob, Bindi, Ratatouille, McNugget, BooBoo, Collar FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

[hammer] Week 3 IPC

AO: Hammer Q: Bindi PAX: Billy Bob, Bindi, BooBoo, LIV, Quicken, Stretch, Wally, Zuba FNGs: None COUNT: 8 WARMUP: warmup oyo THE THANG: week 3 IPC 5 rounds of 7 exercises followed by additional 400 meter run. MARY: ANNOUNCEMENTS: COT:

[hammer] IPC week 2

AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Darlene, McNugget, Quicken, Wally, Zuba, Stretch FNGs: None COUNT: 8 WARMUP: stretch OYO THE THANG: IPC week 2 “Bell Ringer” MARY: ANNOUNCEMENTS: Oct 8 F3 Columbia 10 year anniversary . Get your shirts now COT:

[hammer] Final 4

AO: Hammer Q: Stretch PAX: Bindi, BooBoo, Wally, Stretch FNGs: None COUNT: 4 WARMUP: 15 ssh ic, 15 imperial walkers ic, 5 hamstring stretch left ic, 5 hamstring stretch left ic, little baby arm circles ic THE THANG: 10 merkins 40 raise the roof, 10 dips 40 Bulgarian Squats, 10 big boys 40 American hammers, …

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[hammer] IPC week 0

AO: Hammer Q: Bindi PAX: BooBoo, Delete_Darlene, LIV, Ratatouille, Zuba, Wally, Bindi, Quicken, Stretch FNGs: None COUNT: 9 WARMUP: stretch led little baby arm circles THE THANG: COE 5 rounds 20 thrusters 20 merkins Brenton 3rounds 100 ft bear crawl 100 ft burpee broad jump back COE 5 rounds 20 thrusters 20 merkins MARY: ANNOUNCEMENTS: …

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