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 …
Hammer and Inspector’s Gadgets
Iron Pax Challenge 2020 Week 1 “Inspector’s Gadgets” 3 Burpees EMOM 50 Hand Release Release Merkins 100 Leg Raises 150 Jungle Boi Squats “2Spoonz Style” 200 Big Boy Sit-ups 250 Stationary Lunges For Time Pax Time Collar 33:48 Billy Bob 37:54 BooBoo 39:56 Leon 41:27 Misfire 43:09 Duckie 44:45 Zima 48:03 Easy Street 51:20 Wally …
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
Hammer hits the 100s.
7 PAX slung some weight around and got in some distance. Conditions: 73 degrees and humid. Disclaimer The Thang: Lap around the Lowes Foods parking lot. 5 exercises 100 reps each with coupon. Curls Triceps extension Merkins (On coupon) Shoulder press BBS (Coupon on chest) Out and Backs Run at fast pace up Forest Drive …
Precursor to the IPC
9 PAX started their Thursday off right. Conditions: 70 mostly cloudy and 89% humidity The Thang: I had intended to have a little piece of each week of last year’s Iron PAX Challenge as today’s workout, but due to a miscommunication about needing to bring a coupon YHC had to switch it up a little …
6 Do The Hard Thing at Hammer
Six men gathered in the gloom of the Lowe’s Foods parking lot to Do The Hard Thing. BooBoo tried to provide plenty of Hard Things to do. The Thang: Disclaimer 20 Burpees OYO low plank while waiting (applies to entire workout) 10 SSH IC Mosey a lap 1-10 Captain Thor OYO 1-10 Merkin Jax OYO …
Rutland out and back
Conditions: 70’s cooler, but muggy 8 PAX put in some hill work at Hammer. Good to see the return of Abscess to the Gloom, Kotters! The Thang Disclaimer Warm-up SSH IC X 20 Little Baby Arm Circles Forw, Backw, Raise roof (X 20 each) Mosey to BeBeep parking lot Bulgarian Split Squat OYO X 20 …
Hammer July Dealer’s Choice
Conditions: 78 and muggy The Thang: 5 pax rotated calling exercises BooBoo: Mosey, low plank Stretch: 10 WME OYO Wally: 20 KB Swings, 20 OH Press, 20 triceps extension, 20 curls OYO Detour: 20 Broad jumps, 30 flutterkicks IC, 30 Russian twists IC, 6 inches 30 sec Duckie: Sprint length of lot, 5 burpees at …
Hammer APFT July 16, 2020
Conditions: 75° F, 80% relative humidity Warm-Up: SSH, LBAC, Mosey The Thang: Army Physical Fitness Test 2 minutes Merkins, 2 minutes Big Boy Sit Ups, 2 mile run No partners to hold ankles for BBSU due to WuFlu Pax Merkins BBSU 2 Mile Run Score BooBoo 57 51 16:45 221 Zima 67 51 16:58 239 …
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- …
The BLIMP lands at Lowes
The Hammer PAX descended on Lowes parking lot to get some work in and heart rate up on a soupy morning in Forest Acres. Conditions: 75 degrees with 88% humidity, not the slightest breeze to be felt. Perfect! The Thang: Warmup- 20 SSH IC, 10 low and slow squats IC, 20 little baby arm circles …
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), …
parking garage of misery
conditions: rain and more rain Q started promtly at 0530. immediately headed for cover to the parking garage next to Lowes. This has become a local hammer hot spot since our normal ao is shut down. The warmup: 20 ssh ic 10 little arm circles front ic 10 little arm circles back ic 10 imperial …
The Pyramid
1. 5 burpees 2. 10 merkins 3. 15 LBCs 4. 20 Dry Docks 5. 25 squats 6. 60 sec plank 7. 35 Russian Twists 8. 40 shoulder presses Start with step 1 then run 1 parking lot lap continue with step 1 again with the addition step 2 followed by another parking lot lap. Repete …
Not much arm work…
Well the Q was reminded of 2 things today. First, 5:30 is still crazy early, especially after having a taste of 6am start times for a little while. Second, having a bum shoulder limits the exercise lexicon a bit. So, 11 met in the gloom at the Lowes food parking lot not knowing what to …
Asphalt Inspection
The men of Hammer returned to a new temporary AO and found that some things don’t change. Disclaimer was issued and the Pax were re-introduced to the standard waiting position (low plank) before jumping in. Warm-up: 10 Merkins OYO 10 BBSU OYO 10 Squats OYO 15 SSH IC lap around the lot The Thang: Pax …
In the alley, at home, wherever….get the work done together!
This morning was the 4 version of our new normal. Since we can’t congregate in parking lots, schools, parks, or wherever we have come accustomed to posting, we now have the ability to post virtually. Some of my favorite people in the world led these workouts last week and Tuesday so it was an honor …
In the alley, at home, wherever….get the work done together!Read More »
Cannot Keep a Good Region Down
19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored …
Huffy’s VVQ
15 Men gathered in the Virtual Gloom for some Fitness with a bit of Fellowship and Faith thrown in. COP SSH x 20 IC IW x 20 IC LBCs x 20 IC Monkey Humpers x 20 IC Russian Twists x 20 IC 1 Minute Run Ladder Work (all 1-ct) Merkins x 16 Merkins x 16, …
Nearly Flawless 99.7% of the Time
A lucky 13 witnessed yet another nearly flawless Q by YHC at Hammer this morning. I can pretty much almost always guarantee a nearly flawless Q 99.7% percent of the time, and that figure rises slightly with each passing Q. Just come see for yourself some day… Conditions – 57 degrees, low humidity, aka excellent …
Substitution in the Rain
YHC failed to confirm availability of Splinter so a substitute was in order. Conditions: warm and wet. The Thang: Mosey to Ila, to Landrum, to Oak Hill, to front of the school with pain stations at each intersection. low plank for the 6, then 20 BBSU per station Find space on bars in front of …
February Dealer’s Choice at Hammer
BooBoo: OYO 10 Merkins, 10 BBS, 10 Burpees Misfire: 20 each LBCs, Russian Twists, Flutter Kicks, Heel-tap Crunches, BBS for 5 sets Bindi: to ball field, suicides with 10 merkins, 20 lunges, 30 LBCs 2 sets Zima: Ring of Fire with 10 merkins each, 2x Garnish: mosey to playground, 10 pull ups, 10 box jumps, …
At least it wasn’t raining
10 PAX ignored the threat of rain to come put in work with YHC this morning. Conditions: High 50s and slightly muggy Start off with SSH IC x 25. We grabbed blocks and moseyed down to the school drop-off/awning area by the parking lot. The PAX partnered up and partner 1 took the two blocks …
Zima’s, take the pill, it will not hurt!
f3Never hurts to be a little more prepared, that not. Solid bakers dozen for Just take the pill for the full body workout! Conditions: Cool 45, and somewhat dry! Warm Up Started with SSH, then little baby arm circles, then reverse, and finished up with through the tunnel all in cadence. Then mosey over to …