SweetTart’s AMRAPs
AO: hammer Q: SweetTart PAX: Bindi, Felix, Pinkman, Ratatouille FNGs: None COUNT: 5 WARMUP: SSH, Imperial Walkers, LBAC, Through the tunnel. THE THANG: Mosey to end of lot Slow Fast Squat × 10 LBC x 20 Hip Thrusts x 10 + R leg L leg Slow Fast Merkins x 10 Mosey to playground AMRAP 10 …
Hammer beat down
AO: hammer Q: Big Worm PAX: Bindi, Collar, Felix, Ratatouille FNGs: None COUNT: 5 WARMUP: dynamic stretching while walking, some running, 30 flutters and 10 iron crosses THE THANG: use the three speed bumps in the Trenholm parking lot as stations: 10, 8, 6, 4, 2 HR merkins at the first speed bump, then suicide …
Stretch’s Q
AO: hammer Q: Stretch PAX: Bindi, Pinkman, Felix, Ratatouille FNGs: None COUNT: 5 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
Wally’s workout
AO: hammer Q: Ratatouille PAX: Felix, Snowflake, Ratatouille FNGs: None COUNT: 3 WARMUP: SSH, TTT, IW all IC Back stretch 5 burpees THE THANG: Wally’s field length 21’s with goblet squats and big boys ANNOUNCEMENTS: Sweep the Acres COT: Thankful for the opportunity to get out!
Tour de Acres out and back
AO: hammer Q: Ratatouille PAX: Bindi, Felix, Collar, Ratatouille FNGs: None COUNT: 4 WARMUP: Static stretching, alarm clocks, burpees, merkins THE THANG: Mosey to Cherry Laurel Dr and ran the hill with pull-ups at the top of the hill. 10 rounds during the mosey of: 10 merkins 10 air squats 10 v-ups Back at the …
Circuit City
AO: hammer Q: Misfire PAX: Pinkman, Ratatouille, Bindi, Felix, Misfire FNGs: None COUNT: 5 CONDITIONS: ~47 degrees, quite nice WARMUP: 5 mins of exercises and stretching THE THANG: Mosey to playground for 5 rounds of: – 5 pull ups – 10 merkins – 15 iron cross Mosey to shelter for 5 rounds of: – 5 …
Burpee and ab beat down
AO: hammer Q: Big Worm PAX: Bindi, Felix, Pinkman, Ratatouille FNGs: None COUNT: 5 WARMUP: arm circles, Frankenstein, etc. THE THANG: 5 pull ups 1st ladder: 5 rungs. Each rung is 20 flutters and 10 iron crosses, then run across field to opening between tennis courts and do 6 lunges. Run to foliage and 5 …
2-Year Anniversary of 2/22/22
AO: hammer Q: Silent Bob PAX: Bindi, Felix, Ratatouille, Wally, Silent Bob FNGs: None COUNT: 5 WARMUP: – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (multiple variations) – Merkins x25 THE THANG: – Mosey to field – Lunge walk – Jump Squats x15 – Monkey Humpers (in cadence) – Lap …
Shoulder burn
AO: hammer Q: Bindi PAX: Felix, Ratatouille, Zima FNGs: None COUNT: 4 WARMUP: 30 ssh ic, 25 Frankenstein ic, 20 imperial walkers ic, 15 through the tunnel ice, 10 slow fast squat ice 5 merkins ic. Lap around parking lot, 30 seconds of toe touch, 30 seconds butterfly stretch, 30 seconds lower back stretch both …
Love is in the Air!
AO: hammer Q: McNugget PAX: Felix, Bindi, Zima, Ratatouille, Big Worm, McNugget FNGs: None COUNT: 6 Conditions: A brisk 38 and the grass surface was slightly moist for Tunnel of Love. Warm up: Slaughter Starter 20 burpees oyo 30 second stretch Grass Pickers ICx15 Little baby arm circles 3 ways IC x10 Slow/fast Squat ICx10 …
Need a Push?
AO: hammer Q: Darlene PAX: Bindi, Ratatouille FNGs: None COUNT: 3 WARMUP: through the tunnel 10 count IC Arm circles 10 count IC forwards and reverse THE THANG: Push 4,300 lbs SUV from speed bump to speed bump Every 15 seconds a person stops pushing to alternate between mountain climbers or burpees then catches up …
One Man Show
AO: hammer Q: Ratatouille PAX: Ratatouille FNGs: None COUNT: 1 WARMUP: 60 SSH Various stretching THE THANG: Parking lot suicides- Suicides using the lines in the parking lot from one end to the other and back. Stopped 4 times at the speed bumps to reset and complete a total of 200 merkins and 400 various …
Mailboxes
AO: hammer Q: BooBoo PAX: Collar, Ratatouille FNGs: None COUNT: 3 WARMUP: stretches and burpees THE THANG: carry blocks around Ivy Hall. Stop at each mailbox on left for exercises ANNOUNCEMENTS: COT: traveling mercies
Time check
AO: hammer Q: Zuba PAX: Bindi, Ratatouille, Zima, Zuba FNGs: None COUNT: 4 WARMUP: Ample disclosures SSH IC Little baby arm circles, Forward & Backward, IC Through the tunnel IC THE THANG: Form two pairs, move through stations as a group Station 1: alternate bear crawl & merkins Station 2: suicides & curls Station 3: …
Simple but effective! Pick your poison
AO: hammer Q: Hawg PAX: Darlene, Collar, Bindi, Ratatouille, Pinkman, Zima FNGs: None COUNT: 7 WARMUP: SSH IC TTT IC Wait on Collar Mosey around the baseball field to block pile. Grab a cinder block and go to tennis courts. THE THANG: 5 rounds of 5 exercises for 1 minute 1st Press Jack w/ block …
Blocks and Blackjack
AO: hammer Q: Duckie PAX: Ratatouille, Bindi, Zima FNGs: None COUNT: 4 WARMUP: The classics, 20 SSH, little baby arm circles, mountain climbers, IC THE THANG: mosey, grab blocks, head to tennis courts. line up for blackjack. 1 squat, run to opposite side, 20 curls. repeat 2/19, repeat 3/18, etc. lap around the courts, repeat …
Threes Company
AO: hammer Q: Pinkman PAX: Ratatouille, Zima FNGs: None COUNT: 3 WARMUP: All in Cadence X 10ish LBAC BBAC TTT FRANKENSTEINS HAND RELEASE MERKINS HIGH KNEES 5 BURPEES THE THANG: 11’s Circuit Did one lap with everyone. 10 of one exercise/1 of the next , run to next station. One lap through of 10/1, next …
Picnic in the Rain
AO: hammer Q: Darlene PAX: Ratatouille FNGs: None COUNT: 2 WARMUP: 10 Raise the Roof IC 10 Through the tunnel IC 10 Little Baby Arm Circles then 10 in reverse All in 4 count THE THANG: Worked out under pavilion with each table being a different station. Each exercise was done in 60 sec intervals …
4 getting better
AO: hammer Q: Dealers’ Choice PAX: Collar, Bindi, Ratatouille, Pinkman FNGs: None COUNT: 4 WARMUP: Ratatouille THE THANG: Dealers choice from Pinkman, Collar, and Bindi ANNOUNCEMENTS: Congrats to Wally and the family for the arrival of Caleb. COT: Ratatouille led
Then there were 2
AO: hammer Q: Ratatouille PAX: Bindi FNGs: None COUNT: 2 Conditions: A little brisk WARMUP: 50 SSH IC, 10 Frankensteins IC, 10through tunnels IC, 10 -20 sec various back stretches THE THANG: Grab a block and head to picnic shelter 3 sets of: 7-7-7 curls 20 overhead press 20 lower back extensions 20 rows Bleacher …
Montessori Break-In
AO: hammer Q: Misfire PAX: Bindi, Ratatouille, Misfire FNGs: None COUNT: 3 CONDITIONS: Around 30 but seemed colder WARMUP: 5 SSH burpees, lower body stretches, 5 SSH burpees, upper body stretches THE THANG: Mosey to Brockman with 6 pain station stops along the way for 6 Carolina dry docks, 6 hand release merkins, and 6 …
Two’s company
AO: hammer Q: Bindi PAX: Ratatouille FNGs: None COUNT: 2 WARMUP: 30 ssh ic, 15 Frankenstein ic, 15 through the tunnel ic THE THANG: run to top of Atascadero and back with 10 stops. 10 hand release merkins, 10 monkey humpers, 10 raise the roof at each stop ANNOUNCEMENTS: COT:name o Rama, count o Rama, …
Stretch’s Q
AO: hammer Q: Stretch PAX: Bindi, Ratatouille, Wally FNGs: None COUNT: 4 WARMUP: THE THANG: 12 days of Christmas ANNOUNCEMENTS: COT:
3 pax a workin
AO: hammer Q: Dealers’ Choice PAX: Wally, Bindi, Ratatouille FNGs: None COUNT: 3 Dealers Choice Ratatouille 🐀 Warmup (SSH, IW, merkin, squat) 20 each IC Mosey around Hammer loop – Stopping for Christmas lights 10 merkins for colored lights 10 squats for white lights 10 SSH for yard decor( Santa’s, grinches, etc.) Wally 🦫 Wally’s …
Core killer
AO: hammer Q: Big Worm PAX: Bindi, Darlene, Ratatouille, Wally FNGs: None COUNT: 5 WARMUP: arm circles, arm raises, frankensteins done while walking in the parking lot. 10 merkins, 90 ab exercises, 10 under the tunnels, 5 pull-ups THE THANG: 4 sets with a mosey across the field and back after every set First and …
Mixing it up
AO: hammer Q: Darlene PAX: Darlene, Ratatouille, Wally FNGs: None COUNT: 3 WARMUP: Warm Up Through the tunnel ×40 Back Flaps x40 Oil derricks x40 THE THANG: Mosey / Thang 1 Gas pumps x10 Lunges x10 Hand Release Merkins x20 Plank Jacks x20 Burpees x30 Dry docks x10 Mike Tysons x10 Squats x20 Angry Chair …
Like a Bag of Wet Hammers
AO: hammer Q: Fallout PAX: Bindi, Ratatouille, Big Worm, Fallout FNGs: None COUNT: 4 WARMUP: SSH, IC, 30 17 merkins Imperial walkers, IC, 25 17 squats Thru the tunnel, IC, 10 17 burpees The Thang: Parking lot- 3 merkins, 21 squats Tight group mosey/Indian run Cooper- 6 merkins, 18 squats Other Store- 9 merkins, 15 …
Six and twenty
AO: hammer Q: BooBoo PAX: McNugget, Ratatouille, carpetbagger, Bindi, Pinkman FNGs: None COUNT: 6 WARMUP: 20 burpees, mosey around hammer loop with pain stations, bear crawl thru the shortcut THE THANG: various blocks 20 OYO separated by plank positions ANNOUNCEMENTS: runvergence, half-ish upcoming COT: prayer for wisdom and courage
A little bit of everything
AO: hammer Q: BunkBed PAX: carpetbagger, Big Worm, Ratatouille, Stretch, Bindi, Wally FNGs: None COUNT: 7 STRIDELITE: www.strava.com/activities/10187454007 WARMUP: wait on Big Worm and Carpetbagger with some The Motivator X5 IC TTT X10 IC WM X10 IC THE THANG: www.strava.com/activities/10187687098 Mosey to the play ground for a descending set of exercises 5 rounds 5->4->3->2->1 Pull-ups …
And then there were two
AO: hammer Q: Ratatouille PAX: Collar, Ratatouille FNGs: None COUNT: 2 WARMUP: 25 pullups 50 merkins 75 LBCs THE THANG: Fartlek ran for 35-40 min down bethel, back up Willingham, and around Trenholm park 5 min mosey warmup 1min run 1 min walk 2 min run 1 min walk 3 run 1 walk 4 run …
Halloween Sprintvergence
AO: hammer Q: Silent Bob PAX: Leprechaun, Ratatouille, McNugget, Billy Bob, Kitty, Misfire, Sheets, Nelly, Kilt, Polo FNGs: None COUNT: 11 WARMUP: – Slaughter Starter (Burpees x20) – Side-Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (w/ Turkish Night Clubs) THE THANG: – Lap around the parking lot – Merkins x30 – …
Three dudes on a stroll
AO: hammer Q: Zuba PAX: Wally, carpetbagger, Zuba FNGs: None COUNT: 3 WARMUP: Timed stretches – OYO – toe touch – right cross over reach – left cross over reach – touch the middle – Flamingo THE THANG: Mosey to Bethel church x Willingham – LBC – Russian twists – Big boys Mosey to Wake …
Felix’s VQ
AO: hammer Q: Felix PAX: carpetbagger, Felix, SweetTart, Wally, Duckie, Ratatouille FNGs: None COUNT: 6 WARMUP: SSH, Frankenstein, LBAC, BBAC, LBCs THE THANG: Cindy 500 ANNOUNCEMENTS: COT:
Pinky’s Up
AO: hammer Q: Pinkman PAX: Darlene, Ratatouille, Bindi, Wally, carpetbagger, Collar FNGs: None COUNT: 7 WARMUP: LBAC x 10 F/B Big Arm Circles F/B x 10 Through the Tunnel x 10 World’s Greatest Stretch x 10 SSH x 10 But Kicks x 10 Squats x 10 Mosey to end of P Lot Mosey to Bethel …
Tabata Washout
AO: hammer Q: Duckie PAX: Ratatouille, Wally FNGs: None COUNT: 3 WARMUP: To avoid risk of injury, we decided to stay dry and, grabbed some blocks, and headed over to the picnic shelter. THE THANG: Tabata, starting upper body working down. Curls, overhead press, rows, american hammers, LBC, flutters, squats, step ups, some random SSH …
Dealer’s choice at Hammer
AO: hammer Q: Dealers’ Choice PAX: Bindi, Ratatouille, Wally, Stretch, Felix, Duckie FNGs: None COUNT: 6 WARMUP: Ratatouille led with 20 ssh, slow fast squat, and slow fast Merkins all IC Tennis court dynamic stretching exercises THE THANG: Stretch had a pax cycling through running a 4 court lap while various exercises called. Wally- Claud …
No Burpees, No Blocks
AO: hammer Q: Bindi PAX: Pinkman, Ratatouille, Felix FNGs: None COUNT: 4 WARMUP: 15 ssh ic, 15 Frankenstein ic, 15 thru the tunnel ic, seated toe touch, seated lower back stretch, butterfly stretch THE THANG: mosey to the other store, 10 merkins, 20 squats, 30 monkey jumpers. Mosey to Brockman Elementary. Dora 100 wide arm …
IPC Week 4
AO: hammer Q: IronPAX PAX: Wally, Ratatouille, Bindi, Felix, Carpet Bagger FNGs: None COUNT: 5 Week 4 IPC. Above post has the details. Announcements: Sprintvergence on Thursday!
IPCWeek2
AO: hammer Q: IronPAX PAX: Bindi, Big Worm, Ratatouille, Wally, Zuba, Felix, Carpet Bagger FNGs: None COUNT: 7 45min AMRAP 400-meter track with 100-meter increments clearly visible The Thang The workout begins when the timer starts 400-meter lap 5 BDE burpees 400-meter lap 5 BDE merkins (AKA – hand-release prisoner merkins) Hand release merkin to …
Thank goodness not an Iron Pax challenge….
AO: hammer Q: Big Worm PAX: Bindi, Collar, McNugget, Wally, Ratatouille, Carpetbagger FNGs: None COUNT: 7 WARMUP: 20 yard walk with arm circles, raise the roof and seal claps. Frankenstein, too. 20 through the tunnel 5 merkins 20 side straddle hop 5 pull ups THE THANG: 10, 8, 6, 4, 2 merkin ladder, with 25 …
IPC Week 1
AO: hammer Q: Ratatouille PAX: BunkBed, Big Worm, Bindi, Collar, Fallout (1st F), Ratatouille, Wally, Duckie, Carpet Bagger, Tommy Boy, Tinactin FNGs: None COUNT: 11 FORMAT 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) Coupon and EMOM timer is needed for this workout Set an EMOM timer for 5 minutes and when the …
Week 0 IPC
AO: hammer Q: IronPAX PAX: Zuba, Darlene, Duckie, Stretch, Collar, Bindi, Ratatouille, Wally, Carpetbagger, Felix FNGs: None COUNT: 10 Warm-up (performed in cadence) 13 reps of each exercise (all 4 count) SSH Imperial Walkers Shoulder Taps Mountain Climbers Plank Jacks 800-meter run 85 reps of each of the following exercise. Perform 8 burpees after completing …
IPC Warmup
AO: hammer Q: Fallout (1st F) PAX: Bindi, Big Worm, Lobstah, Fallout (1st F), Felix, Ruff Rider FNGs: 1 Ruff Rider COUNT: 6 WARMUP: SSH, 30, IC 5 burpees Imperial Walkers, 25, IC 5 burpees LBAC, 15, IC (forward, reverse, overhead) 5 burpees Mosey to get blocks, bring back to parking lot THE THANG: 3 …
Wheel of fun!
AO: hammer Q: Ratatouille PAX: Duckie, Bindi, Darlene, Big Worm, Ratatouille, Felix FNGs: None COUNT: 6 WARMUP: Toe touch and hold stretch, inch worms, SSH, IW, low plank THE THANG: YHC created wheel of various exercises on the phone and had pax spin. 1 minute of exercising for each spin (unless designated run or suicide). …
Block Dora
AO: hammer Q: BooBoo PAX: Zuba, Collar, Darlene, Ratatouille, McNugget, Felix, Carpetbagger FNGs: None COUNT: 8 WARMUP: mosey to field, 20 SSH IC, 20 BBSU OYO, 20 WWII windmills IC, 10 Merkins OYO, Ring of Fire THE THANG: Partner Dora with blocks 100 KB 200 squats 300 curls Partner A traverses field with block in …
Loggers paradise
AO: hammer Q: Darlene PAX: Bindi, Collar, Darlene, Pinkman, Ratatouille, Zuba, Jack Zemp FNGs: 1 Jack Zemp COUNT: 7 WARMUP: Baby arm circles 20 IC Through the tunnel 20 IC THE THANG: Log carry in teams of 3 between two check points. Each check point a member from the log carrying team had to do …
Loggers paradise
AO: hammer Q: Darlene PAX: Bindi, Collar, Darlene, Pinkman, Ratatouille, Zuba, Jack Zemp FNGs: 1 Jack Zemp COUNT: 7 WARMUP: Baby arm circles 20 IC Through the tunnel 20 IC THE THANG: Log carry in teams of 3 between two check points. Each check point a member from the log carrying team had to do …
Summertime Beatdown
AO: hammer Q: McNugget PAX: Ratatouille, McNugget, Bindi, Garnish, Zuba, Carpet Bagger FNGs: None COUNT: 6 Conditions: Hot and Humid with a nice breeze Warm up: Slaughter Starter (20 burpees oyo) 30 second stretch Mountain Climber ICx10 Little baby Arm Circles Slow/fast Squat ICx10 To picnic shed: 5 Box jump at tables 25 HT Crunches …
Summertime Beatdown
AO: hammer Q: McNugget PAX: Ratatouille, McNugget, Bindi, Garnish, Zuba, Carpet Bagger FNGs: None COUNT: 6 Conditions: Hot and Humid with a nice breeze Warm up: Slaughter Starter (20 burpees oyo) 30 second stretch Mountain Climber ICx10 Little baby Arm Circles Slow/fast Squat ICx10 To picnic shed: 5 Box jump at tables 25 HT Crunches …
Find you a spot McNugget!
AO: hammer Q: Billy Bob PAX: McNugget, Collar, Bindi, Wally, Snowflake, Pinkman, Ratatouille FNGs: None COUNT: 8 WARMUP: slow-fast merkins x 10 IC, slow fast-squats x10 IC, windmills x 10 IC LBAC x10 IC THE THANG: Mosey to Dollar General parking lot for 25 Carolina Drydocks and 25 Freddie Mercuries. Mosey to Roberts Spring Rd …