Columbia – Hammer

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:

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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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. …

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