Mid-Summer Classic at Hammer
Since the MLB All Star Game is sometimes known as the midpoint of summer, YHC wanted to give the PAX a summer-themed tour of campus. Conditions: 75 and muggy but a slight breeze! The Thang: Warmup with SSH, Little Baby Arm Circles (forward, backward, raise the roof), Imperial Walkers all IC x 10. Summer is …
Trenholm Park Circuit
Conditions: Perfect The Warmup: 15 SSH IC 15 Imperial walkers IC 15 Frankensteins IC 15 Through the Tunnel IC 15 Arm Circles IC The Thang: Station 1 With blocks, 25 curls 25 overhead press Station 2 picnic tables, 25 box jumps 25 dips Station 3 pull up bars perform 5 pull ups each round. Station …
Hammer Takes the Pony Express
9 PAX met at Trenholm Park expecting to get their steps in. YHC has been known to add some running to a Q, however most were not expecting to get a 5k in without leaving the AO. Borrowing from our friends in Raleigh, the Hammer PAX got to take a ride on a modified version …
IPC Remix at Hammer
14 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. Once the proverbial whistle blew at 5:30 AM, the PAX …
March Madness
Conditions: 61 degrees Warmup: 20 SSH IC 20 Little Baby Arm Circles – Forward 20 Little Baby Arm Circles – Backwards 20 Through the Tunnel IC 20 Merkins 20 Free Squats The Thang: Mosey to tennis courts, number off into two teams, establish 4 corner stations Tourney Rules- No man left behind, Dick Vitale “Prime …
Memory Lane
Conditions: 60 and Damp Warmup: 20 SSH IC 15 Imperial Walkers IC 15 Through the Tunnel IC 15 Frankenstein’s IC The Thang: Mosey right on Bethel Church Rd. run down to Fox Hall : 20 merkins 30 Squats run down to Circle Drive 20 merkins 30 Squats Right on Briarfied: 20 merkins 30 squats Right …
Dora x 2
Temps – 40 degrees, brisk Mosey to field for warmup SSH Imperial Walkers Squats LBAC forward LBAC reverse Raise the Roof Single leg deadlifts Mosey to shelter for 2 Doras 1st Dora 100 iron cross 200 merkins 300 LBCs Running to middle of football field and back to shelter Reverse plank (#crowdpleaser) while waiting on …
Keep the Heart Rate Up at Hammer
9 PAX made their way to Hammer on a warm February morning to get their work in. Conditions: 58 and humid, Spring-like The Thang: warmups at the flag. SSH, merkins, slow squats IC x 10. High knees and butt kicks to first speed bump, 50% jog down to second speed bump and back. Head to …
Dominate the Unknown
Fresh off the launch of F3 Columbia’s newest AO known as “The Rock”, YHC wanted to plan a workout that didn’t involve running a long steep hill (see The Rock reference) but did push the PAX to the brink of splashing merlot (or at least thinking about it… again see The Rock reference) Here’s what …
Full Body Work
Conditions: Clear and cold 30 degrees The Warmup: 20 SSH IC 20 Imperial Walkers IC 20 Frankenstein’s 10 LBAC front IC 10 LBAC back IC Hamstring Stretch 30 seconds The Thang: 1 lap around football field @ Picnic area Abs: 50 flutter kicks IC 40 X Factors oyo 30 Lbc’s oyo 20 Iron Crosses …
Trenholm Park
Conditions: 52 and overcast The warmup: 25 SSH IC 15 Imperial walkers IC 15 Thru the Tunnel IC 20 Mt. Climbers IC Lap around parking lot The Thang: Grab blocks and mosey to far side of field 25 yard sprint 50 Squats and return/ hold plank 25 yard backwards sprint 40 big boys and return/ …
Hammer gets to play a few games
Conditions: 48 and real nice YHC had been thinking for a while of a way to mix up a typical Q. BooBoo stole my thunder the previous week with the round of ultimate frisbee, but I decided to go for it anyways. Drawing inspiration from the new netflix series Squid Game, we took it old …
Post IPC AMRAPs
Conditions – still a little warm and muggy, wet from rain last night The day late back blast for Hammer is here. 5 PAX this morning for what turned out to be a rain free workout despite a dodgy forecast from last evening. The Thang Warmup Round 1 2 inch worms, 5 merkins, 20 cricket …
More Blocks, Abs, and Suicides
Conditions: 70’s and light rain The warmup: 20 SSH IC 15 Imperial walkers IC Little baby arm circles 10 Front IC Little baby arm circles 10 back IC Through the tunnel 15 IC run to end of parking lot and back The thang: With blocks 25 overhead presses oyo 25 Curls for the girls oyo …
The Stack Workout
Great to be back working out with the Hammer Pax. YHC highly recommends this workout method we did yesterday. Give it a try at your AO. It’s “fun.” Conditions: Warm, humid. You know. The Thang Run full field Lap Stack 5-10-15-20-50-75-100Burpees, Jump Lunges, Sit-ups, Squats, Merkins, Imperial Walkers, Flutter Kicks (2ct) (Plank for the 6 …
Coupon Carry
Conditions: Weather was a reasonable mid 70’s The Thang: 7 PAX showed up (unlike some certain HC’s) for another Hammer. This one had a little of everything to work the whole body. One thing is certain, carrying blocks is no fun. All in all we carried the blocks about 2 miles. Warmup – Through the …
Blocks, Abs, And Suicides
Conditions: low 70’s and Humid The warmup: 15 SSH IC 15 Imperial Walkers IC 10 little baby arm circles Front IC 10 little baby arm circles back IC 15 butt kicks IC The Thang: Grab Blocks and Mosey to Field. 20 Curls for the girls oyo 20 overhead presses oyo 20 weighted Squats oyo 20 …
Four Corners
Conditions: 71 and humid but no rain One minute warning and disclaimer supplied Waiting position introduced: low plank fetch a coupon and mosey to middle of field, marked with shovel flag 10 SSH IC, 10 Merkins OYO First Round completed as a group: (modeled after Southern Belle’s 4 Corners from Greenwood: https://f3greenwood.com/2021/05/21/somewhere-between-moist-and-succulent/ ) 5 Turkish …
Hammer Attacks the Beer Belly
Great to be back running around the Hammer AO this morning, with many of the Hammer originals. We hit up some familiar and challenging terrain around the AO, utilizing the hills and some circuits to target the damage done by the Memorial Day Weekend intake. Conditions: 58, nice THE THANG Run Dumpster Hill 1 20 …
Misfire Returns!
The Thang 11 at Hammer for YHC’s glorious return after a short hiatus from Tues/Thurs boot camps caused by laziness, business, and other miscellaneous reasons. Q was awesome today. PAX were average. New AOQ is still a work in progress. But hey, not everyone can be flawless! And I would be remiss to not include …
May 2021 APFT
YHC closed out service as AOQ with the old Army Physical Fitness Test which consists of two minutes max merkins, two minutes max big boy sit ups, and a two mile run for time. Instructions were perfect form for merkins and BBSU, results varied. Name Merkin score Merkin reps BBSU score BBSU reps Run …
Tabata Tuesday at Hammer
10 pax on hand for a lovely #forestacres morning to spend some quality time. The Thang 20 SSH IC 20 Merkins OYO Lil baby arm circles x 40 IC Mosey to road and back (approx 0.1 miles) TABATA (20″ work, 10″ rest x 8) cinder block curls LBCs Mosey (see above) squats with blocks flutter …
Bindi Beatdown
Conditions: Mid 50’s and Clear The Warmup: 15 SSH IC 15 Imperial walkers IC 10 little baby arm circles front IC 10 little baby arm circles back IC 15 Through the tunnel IC The Thang: 3 station circuit Station #1 10 burpees oyo 20 big boys oyo 20 Lbc’s oyo 20 V-ups oyo 20 Squats …
Focker’s VQ
Warmup at COT 15 SSH IC15 Merkins IC15 LBC ICMosey to the soccer fields and did Indian run with 2 laps around the fields. Mosey to the tennis courts: Suicides x25 burpees at the beginning and then half way and then at the endMosey to the playground: 30 pullups60 iron crosses60 merkinsmosey to the picknick …
Impromptu Dealers Choice
Pinkman was scheduled for the Q this morning but was unable to attend, so the PAX while distraught at his absence, still managed to pull together a decent session. Conditions: 50ish and pleasant Dos equis: SSH 20 IC Through the tunnel 20 IC Squats 20 IC Fokker – mosey over to tennis courts for suicides …
March Dealer’s Choice
Stretch: SSH, Grasspickers, Frankenstein Leon: pyramid 5 burpees, 10 Merkins, 15 LBCs, 20 BBSU, 25 Squats, 25 squats, 20 BBSU, 15LBCs, 10 merkins, 5 burpees Wally: mosey to tennis courts for shuffling with 5 burpees; X2 Focker: mosey to field, bear crawl to midfield, backwards run to end, 15 merkins, bear crawl to midfield, backwards …
Hammer Mental Battle
Conditions: Weather was a perfect 58ish but moist. The Thang: TClaps to McNugget for the idea to bring the F3 Mental Battle workout to Hammer. Today’s workout was a slightly modified version of the F3 – The Fort Pre-blast here https://f3thefort.com/category/pre-blast/ (on twitter https://twitter.com/F3Battle) It was an honor to lead the PAX this morning. A few minor …
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 …
Dalloz Hills
SSH – 40 ICMerkin- 20 ICSquat- 20 ICFlutter- 40 IC Mosey out of trenholm park and down Covenant Rd Stop in Parking lot at base of covenant Hill 20 Merkins OYO20 Squats OYO Mosey up Covenant and make a left on Dalloz. Follow Dalloz down to base of Nana’s Hill #NannasHill by the lake. 20 …
Blocks n’ thangs
Blocks were requested and BooBoo obliged this AM. After a tenuous start with the morning WC visit taking longer than expected and finding my kid’s socks in my hoodie, better late than never YHC arrived. 8 PAX took on the challenge of the blocks. Conditions: 33 and nice and cold 30 SSH IC to start …
Stream of Consciousness
YHC’s plan got scrapped quickly as YHC forgot to load the blocks in YHC’s truck the night before… random exercises ensued. Hold low plank to await late arrival and introduce the day’s waiting position. Warm up with 15 SSH IC, 10 Merkins OYO, 20 BBSU OYO. Mosey to Bethel Church Road toward Ivy Hall. 3 …
Feb 2021 Dealer’s Choice
Conditions: 43 and clear Dealer’s Choice in an attempt to create a beatdown by allowing each Pax in turn the opportunity to call an exercise or series of exercises. BooBoo: warm up with low plank followed by 10 Burpees and 20 BBSU OYO, mosey to field for two rounds of 50 yards backpedal into 50 …
APFT 2/18/21
The men of Swamp Fox joined Hammer in the first quarter 2021 Army Physical Fitness Test. 8 hardy souls showed up to test themselves. Conditions: 41 and light rain Warm-up: mosey to covered storefronts, 10 SSH IC. The Thang: 2 minutes max Merkins, 2 minutes max Big Boy Sit Ups, 2 mile run for time. …
It’s 7 o’ clock somewhere
13 pax showed up for what was sure to be another Flawless and well thought out Q From Stretch. Unfortunatley Stretch couldn’t make it so they had to settle for another spur of the moment Block beatdown from Bindi. Conditions: 49 and damp The Warmup: 20 SSH IC 15 Imperial walkers IC 15 Merkins IC …
Saying Hello to Some Old Friends
13 PAX showed up at the new old home of Hammer at Trenholm Park. Some of the newer PAX may not have been familiar with everything this AO location has to offer, so YHO arranged a tour to get everyone reacquainted. Conditions: 48 degrees, clear, dry, perfect for a beatdown The Thang: Warmup-10 SSH IC, …
The power of gathering.
11 PAX gathered in the frosty Gloom of Trenholm Park seeking pain and fellowship. We got it. Conditions: 25 degrees and clear. Disclaimer: Wear your reflective gear. Cars don’t see you. I’m not a professional… The Thang: SSH while waiting for the latecomers to assemble and throw on their reflective gear. Mosey from Trenholm Park (TP) up …
Hammer 2.2.21
11 pax gathered on a cold ground hogs day where they found winter was still in full swing. After a quick warm up pax partnered up and completed the Dora of 300 big boys, 200 merkins, 100 jump squats, 50 burpees. Pax then completed 10 rounds of hustler merkins and an an circuit
Dealing in January
Conditions: 45 with wet ground Dealer’s Choice BooBoo: Mosey to Ivy Hall, 10 merkins, 10 squats, sprint around loop, mosey to tennis courts, 20 BBSU Duckie: 4 corners with 5 burpees at each corner followed by a backwards lap Focker: 5 Pullups and 10 squats x3, 20 dips on picnic tables Wally: mosey to Garbage …
Classic Trenholm Park
Conditions: High 60’s and damp Felt a real urge to go back to where it all started for me. Nice to see 17 like-minded PAX showed up to put in some work at Hammer. YHC kept it simple but effective, a classic TP workout. The Thang Disclaimer Circle upThrough the tunnel, Imperial walkers IC, 10 …
Westside Story
Day got away from me so short back blast tonight. 11 for Hammer. Pretty simple workout. Warmup at COT. 1 mi run to Citadel Park with stops along the way. Brief standoff with Swampfox. No blood drawn. Team building pull-up exercise. 1 mi run back to COT. Conditions – 35 and almost dry, fairly pleasant …
Over 1,000 Reps at Hammer
It started out as a cold and rainy morning at Hammer, but the rain soon let up and the remaining moisture was quickly soaked up by 11 idiots with cinder blocks in the Lowe’s Foods parking lot. We completed over 1,000 reps in this workout – but in a doable yet effective way. Here’s how …
The Three Amigos
Conditions: mid 30’s and clear The warmup: 16 SSH IC 16 Imperial Walkers IC 16 Little baby arm circles IC Front 16 Little baby arm circles IC Back 16 Through the tunnel IC The Thang: Mosey to bottom of parking garage perform 10 merkins and 20 Freddy Mercuries at every level all the way to …
Block 21s
Conditions: 41 with light intermittent rain Warm Up: Mini lap 21 LBAC forward and back IC 21 SSH IC The Thang: low plank whenever waiting 1 minute max BBSU (x2) 2 minutes max Merkins mosey with block to parking garage 21 KB swings run up one level, 21 Burpees, run back down to block 21 …
12 Days of Christmas – Hammer Style
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Standing in the glow of a Christmas Tree in the Lowe’s Foods parking lot was YHC, who was happy to answer the AOQ’s call last night for a substitute Q at #Hammer. Once the proverbial whistle blew at 5:30 AM, …
9 PAX were not scared off by the ominous forecast and made their way to Hammer to get some work in. Conditions: 75% degrees, 95% humidity (gross) and no rain! The Thang: Start with an easy warm up. 10 SSH IC, 10 merkins IC Head to the entrance to the parking lot. Next up was …
Are you Accelerating?
14 HIM swallowed the Red Pill and got after it. Conditions: 66 Degrees. 85% Humidity. The Thang: Disclaimer then 10 Slow Count Merkins IC. Mosey to Burn Boot Camp parking lot for 10 LBCs IC. Mosey to bottom of Rutland. EMOM: 10 hand release merkins then finish out minute with max rep big boy sit-ups. …
Hello Dolly
The Warmup: 20 SSH IC 15 Little baby arm circles Front IC 15 Little baby arm circles Back IC 20 Imperial Walkers IC 15 Through the tunnel IC 15 Burpees OYO 400 meter run The Thang: 25 Merkins OYO 50 Big boy sit- ups OYO 100 Flutter Kicks OYO 400 meter run 25 Merkins …
Block brigade
Conditions: 70’s 12 PAX put in some work at Hammer. The Thang Disclaimer Warm-up Grab a block box jumps x 20 SSH IC X 20 4 corners, divide into four groups, 25 reps x 3 sets with blocks, corner 1 curls, corner 2 squat thrusters, corner 3 kettle bell swings, corner 4 dips lap around the …
MORE BLOCKS PLEASE
THE WARMUP: 20 SSH IC 15 LITTLE BABY ARM CIRCLES FRONT IC 15 LITTLE BABY ARM CIRCLES BACK IC 20 IMPERIAL WALKERS IC 15 THROUGH THE TUNNEL IC 400 METER RUN THE THANG: 25 CURLS 4 THE GIRLS WITH BLOCK OYO 25 LBC OYO 25 OVERHEAD PRESS WITH BLOCK OYO 25 IRON CROSSES OYO 25 …
Wheel of Misfortune
Week 2 Iron Pax Challenge 2020 Set Up: Place the Shovel Flag (or a cone) in the center of the field. Then place 6 cones evenly spaced in a circle 25 yards from the Shovel Flag in the center. Each cone represents a 25 yard(75ft) spoke on a wheel. Requires a 75ft measurement. Use pre-measured …