Columbia – Hammer

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 …

IPCWeek2Read More »

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 …

IPC Week 1Read More »

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 …

Week 0 IPCRead More »

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 …

IPC WarmupRead More »

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). …

Wheel of fun!Read More »

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 …

Block DoraRead More »

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 paradiseRead More »

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 paradiseRead More »

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 BeatdownRead More »

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 BeatdownRead More »

McHammerTime

AO: hammer Q: Misfire PAX: McNugget, Bindi, Ratatouille, Zuba, Collar, Misfire FNGs: None COUNT: 6 WARMUP: some good soccer stretching to get ready for the workout THE THANG: Mosey to picnic shelter. Split into 2 groups of 3. 1) Group 1 at shelter – 6 box jumps, 12 dips, 18 flutters (1 Ct) 2) Group …

McHammerTimeRead More »

Up and down

AO: hammer Q: Ratatouille PAX: Prodigal, Bemis, Billy Bob, Pinkman, Silent Bob, Hawg, SweetTart, Fenway, Runt, Ronda, Ruby, Two Gloves, Betamax, Sheets, Swingline, Cauliflower, Big Worm, Mud Dawg ( 2nd F), Snowflake, Bayou, Fallout (1st F), Serena, Rudder, Collar, Coin Flip, Quaker, TapeWorm, BunkBed, Jar Jar, Bindi, Recount, Ratatouille, Hawk, Crews, Bookworm FNGs: None COUNT: …

Up and downRead More »

Diamond Lunges

AO: hammer Q: Duckie PAX: Stretch, Zima, Bindi, Ratatouille FNGs: None COUNT: 5 WARMUP: Mountain Climbers, Through the tunnel THE THANG: Grab the blocks, head to the baseball diamond. From home plate lunge walk with the blocks to 1st, do 20 curls, lunge walk to 2nd do 20 overhead press, lunge walk to 3rd do …

Diamond LungesRead More »

AOQ x3

AO: Hammer Q: Bindi PAX: Bindi, McNugget, Ratatouille FNGs: None COUNT: 3 WARMUP: ssh ic x20, imperial walkers ic x15, Frankenstein ic x15, thru the tunnel ic x15, sitting toe touch, sitting groin stretch,lower back stretch. THE THANG: 2 miles with stops along the way. Burpees x 20, hand release merkins x10, squats x 15, …

AOQ x3Read More »

Speed bump work

AO: Hammer Q: Ratatouille PAX: Big Worm, Collar, Zuba, Ratatouille FNGs: None COUNT: 4 WARMUP: SSH, IW, TTT, 5 merkins, LBAC – front and back THE THANG: After retrieving a block: Set up with middle speed bump as starting line- Merkins and Curls Run to far end speed bump Squats and SSH Run to middle …

Speed bump workRead More »

Bethel hills

AO: Hammer Q: Ratatouille PAX: Ratatouille, Wally, Collar, Zuba, Bindi FNGs: None COUNT: 5 WARMUP: Arm circles, roof raising, lateral arm raises, through the tunnel, Imperial Walkers – all IC 20 side straddle hops. THE THANG: Pax decided against a PT test and asked that it be a little harder. YHC decided on the same …

Bethel hillsRead More »

Dealer’s Choice

AO: Hammer Q: Ratatouille, Wally, Zuba, Pinkman, Darlene, Duckie PAX: Duckie, Darlene, Pinkman, Wally, Ratatouille, Zuba FNGs: None COUNT: 6 WARMUP: Ratatouille led warmup with some beginning exercises in place and the start of a lap around Trenholm Park. THE THANG: Pinkman continued around the fields with some grass grabbing, merkin, karaoke combos. Wally had …

Dealer’s ChoiceRead More »

Big worms Q

AO: Hammer Q: Big Worm PAX: Bindi, Ratatouille, Big Worm, Wally FNGs: None COUNT: 4 WARMUP: Lbac’s x10 through the tunnel x10 merkins x10 pull ups x5 lap around field THE THANG: 5 pull ups “two corners “ exercise 10 burpees, 20 iron crosses, 30 freedom twists 5 pull-ups . Run 1 recovery lap ,5 …

Big worms QRead More »

Morning Jumpstart

AO: Hammer Q: Ratatouille PAX: Sheets, Kilt FNGs: None COUNT: 3 WARMUP: SSH, Through the tunnel, IW, Frankensteins (all IC) 1 store front mosey lap 20-25 yd distance- A skips, B skips, high knees, butt kicks THE THANG: Same distance as the warm up used for the following: 3 rounds of 75% run – Merkins …

Morning JumpstartRead More »

Hammer Fun for All

AO: Hammer Q: Hawg PAX: Collar, Ratatouille, Bindi, Stretch, Pinkman, Wally FNGs: None COUNT: 7 WARMUP: 20 SSH IC 20 Toy Soldiers/Frankensteins IC 20 IW IC THE THANG: Tennis Court Suicides Indian Run to Montclair Dr. Circle up for 1 min. AMRAP each exercise Sumo pulse squats Merkins Flutterkicks Run to stop sign and back …

Hammer Fun for AllRead More »

Dawn Struck at Hammer

AO: Hammer Q: Fallout (1st F) PAX: Snowflake, Betamax, Ratatouille, Bindi, Pinkman, Collar, Fallout (1st F) FNGs: None COUNT: 7 WARMUP: THE THANG: Imperial Walkers, IC, 20 Squats, IC, 10 Abe Vigodas, IC, 15 V-Ups, 20 oyo Thru-the-Tunnel, IC, 10 Merkins, 30 oyo LBAC, IC, 15, forward, reverse, overhead Squats, IC, 10 V-Ups, 20 oyo …

Dawn Struck at HammerRead More »

Ultimate Frisbee

AO: Hammer Q: BooBoo PAX: Wally, Bindi, Ratatouille, Oscar, Collar FNGs: None COUNT: 6 WARMUP: SSH, LBAC, Through the tunnel, hammer loop THE THANG: 3v3 ultimate Frisbee on baseball field MARY: 6 inches ANNOUNCEMENTS: Wally and family expecting new baby in December, practice zone defense COT: BooBoo

Highland Games

AO: Hammer Q: Darlene PAX: Bindi, Darlene, Duckie, McNugget, Pinkman, Ratatouille, Stretch, Wally, Billy Bob, Zuba FNGs: None COUNT: 10 WARMUP: 15 Chinooks OYO 15 Through the tunnel OYO MOSEY TO FIELD THE THANG: Three stations to rotate through with groups of three. Log stationed cycled doing Log flip from ends of field and back …

Highland GamesRead More »

Tink Tink

AO: Hammer Q: BunkBed PAX: Ratatouille, Bindi, Collar, Misfire FNGs: None COUNT: 5 Always a good time to post with the #hammer PAX! Today we learned that Misfire can’t handle the arm circle song and that he needs warmer gloves. Collar rolled in late, but we were able to flag him down and Bindi is …

Tink TinkRead More »

Block trip

AO: Hammer Q: Ratatouille PAX: Wally, Bindi, Ratatouille, Collar, Duckie, Fauci FNGs: 1 Fauci COUNT: 6 WARMUP: SSH, IW, TTT, Franks- 30, 20, 20, 20 IC Mosey to the end of the parking lot and back THE THANG: Grab a block and meet at flag Merkins on block IC 10full, 10 bottom half, 10 top …

Block tripRead More »

Hammer drills

AO: Hammer Q: Wally PAX: Bindi, Duckie, Ratatouille, Wally FNGs: None COUNT: 4 WARMUP: SSH x 30, imperial walkers x 15, through the tunnel x 15 THE THANG: run to tennis courts. Two court suicide x2, 10 merkins, 10 squats, 10 lbc x Two court suicide x2, 15 merkins, 15 squats, 15 lbc Two court …

Hammer drillsRead More »

Call Your Shot!

AO: Hammer Q: Misfire PAX: Bindi, Collar, Duckie, Misfire, Pinkman, Ratatouille, Snowflake, Stretch, Zuba FNGs: None COUNT: 9 WARMUP: SSHs, a few burpees, lower body stretching THE THANG: Mosey to 1st dumpster hill bottom PAX do AMRAP high plank series while each one sprints up hill 1 after the other until all r finished Mosey …

Call Your Shot!Read More »

Spring break is over

AO: Hammer Q: Bindi PAX: Collar, Duckie, Wally, Ratatouille, Quicken, Stretch, Pinkman FNGs: None COUNT: 8 WARMUP: 20 ssh ic, 20 imperial walkers ic, 20 thru the tunnels, hamstring stretch, groin stretch THE THANG: Blimp x 2 rounds 10 burpees, 20 lunges, 30 iron crosses, 40 merkins, 5 pull ups. Grab blocks x 3 rounds …

Spring break is overRead More »

Death in 10

AO: Hammer Q: Zuba PAX: Stretch, Ratatouille, Quicken, Zuba FNGs: None COUNT: 4 WARMUP: SSH – 15 – IC Through the tunnel – 15 – IC Little baby arm forward circles – 15 – IC Little baby arm reverse circles – 15 – IC Mosey to shack and back THE THANG: Soccer field circuit: Along …

Death in 10Read More »

Joker’s Mild

AO: Hammer Q: Duckie PAX: Wally, Bindi, Ratatouille, Zuba, Stretch, Big Worm FNGs: None COUNT: 7 WARMUP: Rolling start, go fast turn left. Head out the parking lot, at every turn left, add the turn number and do that number of burpees, e.g. 1, then (1+2) = 3, then (1+2+3) = 6.. until we arrive …

Joker’s MildRead More »

Leg day at Hammer

AO: Hammer Q: Ratatouille PAX: Bindi, Ratatouille, Stretch, Wally, Zuba, Duckie FNGs: None COUNT: 6 WARMUP: 16 each IC- imperial Walkers, Frankensteins, through the tunnel SSH burn sequence- -Full SSH -Arms halfway up to Full SSH -No hands SSH -Just hop 12, 11, 10,….down to 1 of each exercise in sequence as listed above THE …

Leg day at HammerRead More »

11’s in March

AO: Hammer Q: Pinkman PAX: Bindi, BooBoo, Collar, Ratatouille, Pinkman, Stretch, Darlene FNGs: None COUNT: 7 Figured it was March so the Q brought some Basketballs to include in the workout. Warm Up SSH x 20 Frankenstein x 10 Grab Basketballs Through the Legs 20 count Ball Taps (Heh) Above Head, Middle , Low Mosey …

11’s in MarchRead More »

Stretch Q

AO: Hammer Q: Stretch PAX: Stretch, Bindi, Zima, BooBoo, Collar, Ratatouille, Wally FNGs: None COUNT: 7 Warmup: Stretch’s stretches The thang: Work with a block Wrapped up with reps based on F3 years Announcements: SPRINTVERGENCE WITH SWAMPFOX on Thursday. Meet at Trenholm Plaza

Big worm Q

AO: Hammer Q: Big Worm PAX: Big Worm, Bindi, BooBoo, Collar, Quicken, Ratatouille, Wally FNGs: None COUNT: 7 WARMUP: 20 lbac front and back ic 10 through the tunnels OYO 20 ssh 10 merkins OYO 20 imperial walkers OYO THE THANG: 2 Indian run laps around field 5 pull-ups, A ladder of 7,6,5,4,3,2,1 burpee’s and …

Big worm QRead More »

AOQ Handoff

AO: Hammer Q: Bindi, Ratatouille PAX: Duckie, Kilt, Big Worm, Billy Bob, Bindi, BooBoo, Collar, Darlene, Fountainhead, Kitty, Leprechaun, McNugget, Misfire, Pinkman, Ratatouille, Stretch, Swingline, Wally, Zuba, Bernie FNGs: None COUNT: 20 Started workout with Bindi leading WARMUP: SSH IC Through the tunnel IC Imperial Walkers IC THE THANG: 2 laps around the field of …

AOQ HandoffRead More »

Big numbers

AO: Hammer Q: Bindi PAX: Billy Bob, Bindi, BooBoo, Duckie, McNugget, Pinkman, Ratatouille, Stretch, Wally, Zuba, Bernie, Blowout FNGs: None COUNT: 12 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: Swingline has the Q on Thursday, Bring peanut butter! AOQ handoff is next Tuesday 3/7 COT:

Tabata calisthenics

AO: Hammer Q: BooBoo PAX: Bindi, BooBoo, Collar, Ratatouille, Stretch, Wally, Quicken FNGs: None COUNT: 7 WARMUP: low plank, 5 Merkins; 10 IC: SSH, Frankenstein, through the tunnel, high knees, butt kickers THE THANG: fetch blocks, Cusack to playground, low plank for introduction of routine Tabata: 1 min work, 15 sec rest/rotate station, twice through …

Tabata calisthenicsRead More »

BLIMP

AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Collar, Duckie, Stretch, Wally, Zuba FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 imperial walkers ic 15 through the tunnel ic Lbac front and reverse 10 each 15 raise the roof ic Sitting calf stretche Sitting groin stretch THE THANG: Three rounds of 10 Burpees, 20 lunges, …

BLIMPRead More »

Darlene’s Q

AO: Hammer Q: Darlene PAX: Duckie, BooBoo, Collar, Stretch, Bindi, Wally, Ratatouille, Darlene, Quicken FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

DORA x 3

AO: Hammer Q: Misfire PAX: BooBoo, Bindi, Misfire, Zuba, Pinkman, Wally, McNugget, Stretch, Billy Bob, Duckie, Bernie FNGs: None COUNT: 11 WARMUP: lap around the parking lot, SSH, merkins, squats, imperial walkers, LBAC fwd and reverse, raise the roof, overhead clap, Frankensteins THE THANG: 3 separate DORAs 1st – 50 pull-ups, 100 iron cross, 150 …

DORA x 3Read More »

PHP Code Snippets Powered By : XYZScripts.com