Columbia – Hammer

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 …

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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 …

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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 …

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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 …

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Week 0 #IPC2020

Iron Pax Challenge 2020 Week 0: 4 Rounds for time 50 Air Squats 40 Big Boy Sit Ups 30 Merkins 20 Bonnie Blairs 10 Burpees 400 M Run Pax Time BooBoo 33:33 Billy Bob 27:41 Easy Street 37:02 Collar 25:03 Blowout 27:34 Garnish 25:09 Wally 40:00 Gaston Zima Bindi 39:00 McNugget 26:01

10 rounds

Conditions- hot and humid The thang- Warmup- 20 SSH IC, 10 through the tunnel IC, Indian Run around the parking- rinse and repeat 10 rounds- 25 each- Merkins, Squats, LBC, Flutters- 1000 reps total Indian Run around the parking lot 20 Iron Cross, 20 American Hammer, 20 Hello Dollies Finish with 2 mosey suicides Announcements- …

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Hammer Dealing

5 pax assembled at Lowe’s Foods for the return of the traditional end-of-the-month Hammer Dealer’s Choice. BooBoo: Mosey lap around lot, 20 Burpees OYO Detour: 30 flutterkicks IC, 20 Russian Twists OYO, 25 broad jump Merkins OYO, 3 min various planks BillyBob: Bear crawl 60 yards, Hustler Merkins 10 to 1 (x5 Raise the roof), …

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Deal ’em up!

Six men showed up willing to play the hands they were dealt for Hammer’s traditional monthly game of Dealer’s Choice. BooBoo: Fetch blocks and perform 25 Blockees OYO, 20 BBSU OYO Bindi: Leave blocks behind for a lap around Ila loop, return to blocks for 25 Curls OYO, 20 Overhead Press OYO, 15 Iron Cross …

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One Last Time…

To my M’s great dislike, YHC has become a huge fan of the music for the musical Hamilton over the last few years, so much so that when we traveled to New York this summer to see it for the first time she was amazed and maybe a little embarrassed that I was singing every …

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Bindi’s VQ

The Warmup: 15 SSH IC “sort of” 10 Imperial walkers IC 10 merkins IC Mosey to bottom of Briarfield The Thang: Each pax parterned up at bottom of Briarfield. One pax would run uphill to stop sign and back. The other did 100 Merkins, 200 big boy situps, and 300 squats. On a rotating basis. …

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Back in the Saddle Again

YHC made his highly anticipated return to Hammer after some time off for paternity leave. 16 PAX made their way out of the fartsack to join the fun. Everyone that came for some hills and running left disappointed, YHC was overdue for an old-fashioned full body beatdown. Conditions: 40 degrees and clear The Thang: Warmup- …

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Take a trip to AMRAP

YHC was honored to lead the PAX of #HAMMER today.  18 posted for a little HAMMER Block work.  YHC had heard about these blocks being overly heavy from all the Iron PAX Challenge block work, so why not find out for myself. Conditions:  Perfect Disclaimer…..and we’re off. Head out on a mosey down Briarfield all …

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