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 …
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 …
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 …
Swingline PB Pollen Fest
AO: Hammer Q: Swingline PAX: Duckie, Bindi, Quicken, Swingline, Bernie FNGs: None COUNT: 5 WARMUP: x33 SSH x22 Hillbillies x11 Thru the Tunnel x11 LBACs Forward x11 LBACs Backward x11 Seal Claps THE THANG: Made way to the coupon pile then to the field 3 Hand Release Merkins 30 Big Boys Farmer’s Carry / Bear …
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 …
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, …
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:
90s Block Party at Hammer
AO: Hammer Q: BunkBed PAX: BunkBed, Bindi, Billy Bob, McNugget, Stretch, Duckie, BooBoo, Collar FNGs: None COUNT: 8 WARMUP: Mosey to block pile and each PAX grabs a block. Mosey to the picnic tables under the shelter with blocks in overhead carry. Kept above heads until six arrived. Dynamic Stretching from trash can to sign …
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 …
Table humpers special
AO: Hammer Q: Ratatouille PAX: Bindi, Blowout, BooBoo, Collar, Ratatouille, Stretch, Zuba, Zima FNGs: None COUNT: 8 WARMUP: Merkin 14 IC SSH 14 IC LBAC 14 IC Reverse LBAC 14 IC Through the tunnel 14 IC THE THANG: Partner up with blocks in the parking lot. One partner does series of 2 hand release burpees …
A Dive into the Exicon ♠️♥️
AO: Hammer Q: Garnish PAX: Garnish, Collar, Bindi, Stretch, Duckie FNGs: None COUNT: 5 WARMUP: SSH, Thru the Tunnel, little baby arm circles IC x 10, 10 burpees OYO, lap around the field THE THANG: line up for a game of blackjack at the close side of field. 1 merkin, run across for 20 LBCs …
Zima’s return
AO: Hammer Q: Zima PAX: Billy Bob, BooBoo, McNugget, Zima, Wally, Pinkman, Bindi, Collar, Duckie, Scar FNGs: None COUNT: 10 strava.app.link/L6SeMmUfKwb
Fantastic 4 Corners
AO: Hammer Q: Duckie PAX: Bindi, BooBoo, Zuba, Duckie, Updike FNGs: None COUNT: 5 WARMUP: classic 15 ssh IC, 15 Imperial walkers IC. 15 squats OYO THE THANG: nosey to blocks, take a coupon to the tennis courts. 4 corners, corner 1 curls, corner 2 1 full court suicide followed by flutters, corner 3 1 …
Biggest Q of the year!
AO: Hammer Q: Pinkman PAX: Pinkman, BooBoo, Bindi, Blowout, Zuba, Duckie, Ratatouille, Misfire, Garnish, Stretch, Updike FNGs: 1 Updike COUNT: 11 All in Cadence x 10 SSH Through the Tunnel Frankenstein 10 OYO Merkins Squats 5 Burpees Run to end of Parking Lot +1 Burpee at each speed bump Monkey Run around baseball fields Head …
Megafauna
AO: Hammer Q: Detour PAX: McNugget, BooBoo, Bindi, Zuba, Collar, Zima, Wally, Duckie, Stretch FNGs: None COUNT: 10 WARMUP: ssh x 25, arm circles, etc THE THANG: 5 exercise, 1 min each, followed by 2 min mosey SSH Curls with blocks Squats with blocks LBC Plank MARY: ANNOUNCEMENTS: Burpee challenge was discussed with minimal interest …
Splinters Q
AO: Hammer Q: Splinter PAX: Billy Bob, Bindi, BooBoo, Collar, McNugget, Ratatouille, Zuba, Splinter, Tarek, Pinkman FNGs: None COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Hammer 2022 Dealer’s Choice Finale
AO: Hammer Q: Bindi, Wally, Collar, McNugget PAX: Bindi, Collar, McNugget, Wally FNGs: None COUNT: 4 The perfect ending to 2022 at Hammer. 4 HIM busted it in the 26 degree weather. Warm Up: Bindi- SSH 22 IC Imperial Walker 22 IC Frankenstein 22ish IC Grass Pickers 22ish IC McNugget- called run to Rutland Hill …
Hammer 2022 Dealer’s Choice Finale
AO: Hammer Q: Bindi, Collar, McNugget, Wally PAX: Bindi, Collar, McNugget, Wally FNGs: None COUNT: 4 The perfect ending to 2022 at Hammer. 4 HIM busted it in the 26 degree weather. Warm Up: Bindi- SSH 22 IC Imperial Walker 22 IC Frankenstein 22ish IC Grass Pickers 22ish IC McNugget- called run to Rutland Hill …
No Flurries in Sight, but Plenty of Burpees
AO: Hammer Q: McNugget PAX: Bindi, Billy Bob, McNugget FNGs: None COUNT: 3 3 pax braved the 24 degree chill to assemble for a fitting end to 2022. WARMUP: Wait on Billy Bob to exit truck at 0531 22 SSH IC 22 Squats IC 22 Little Baby Arm Circles Fwd/Rev IC THE THANG: Grab …
Sprintvergence
AO: Hammer Q: Bindi PAX: Fountainhead, Billy Bob, Bindi, BooBoo, McNugget, McLovin, Pinkman FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 through the tunnel ic 15 Frankenstein ic THE THANG: 20 minute Amrap 20 merkins 20 gas pumpers 10 burpees 200 meter run MARY: 20 flutter kicks ic 30 X factors ANNOUNCEMENTS: COT:count o …
Stretch’s Q
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Pinkman, Ratatouille, Zuba, Collar, Stretch FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Cindy, cycles, and the Farmer
AO: Hammer Q: BooBoo PAX: Bindi, Ratatouille, Stretch, Zuba FNGs: None COUNT: 5 WARMUP: SSH, Merkins, through the tunnel, imperial walkers, Frankensteins, instruct Pax to use low plank as waiting position through the thang. THE THANG: mosey to playground for Cindy Crawford: 4 rounds of 5 pull ups, 10 merkins, 15 BBSU, 20 lunges, 25 …
Merry Christmas! Sh&@$$er was full!
AO: Hammer Q: Billy Bob PAX: McNugget, Billy Bob, McLovin, Stretch, Wally, Zima, BooBoo, Bindi FNGs: None COUNT: 8 WARMUP: SSH IC x 12. THE THANG: 12 days of Christmas 1st day – 1 lap around the parking lot 2nd day – 2 dozen LBCs 3rd day – 3 four count imperial walkers 4th day …
Darlene’s Q
AO: Hammer Q: Darlene PAX: Bindi, BooBoo, Wally, Collar, Darlene FNGs: None COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
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 …
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 …
Stroll around the block
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Ratatouille, Wally, Zuba FNGs: None COUNT: 5 WARMUP: 15ssh ic 15 Frankenstein ic 15 imperial Walker ic 10lbac 10 raise the roof 15 through the tunnel THE THANG: 1mile run with multiple stops along the way. 10 hand release merkins 20 squats 30 lbc’s MARY: 40 flutter kicks …
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, …
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 …
Business 101- Customers, Coupons & Competition
AO: Hammer Q: Zuba PAX: Bindi, Wally, Zuba, Big Worm, BooBoo, Collar FNGs: None COUNT: 6 WARMUP: Side straddle hop- 20, IC Little baby arm circles- 10, IC, forward Little baby arm circles- 10, IC, backward Through the tunnel- 10, IC THE THANG: Mosey to grab coupons 4 cones in a square, “customer cone” in …
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 …
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 …
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, …
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 …
“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 …
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:
So Glad there is an IPC 5
AO: Hammer Q: CESS PAX: CESS, Billy Bob, McNugget, BooBoo, Bindi, Stretch, Darlene, Zuba FNGs: None COUNT: 8 WARMUP: None. THE THANG: Week 5 of the 5th Anniversary of IPC! a 5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees. Round 1 10 BDE Burpees 10 yard …
[hammer] Death by skinny runner
AO: Hammer Q: Bindi PAX: Billy Bob, Bindi, BooBoo, Darlene, McNugget, Quicken, Ratatouille, Stretch, Winston, Zuba FNGs: None COUNT: 10 WARMUP: OYO THE THANG: ipc week 4 MARY: ANNOUNCEMENTS: COT:
[hammer] Iron pax cool down
AO: Hammer Q: Bindi PAX: Billy Bob, Bindi, BooBoo, Stretch, Collar on the Q FNGs: None COUNT: 5 WARMUP: 20 burpee’s THE THANG: balls to the wall walk, decline merkins on bleachers, 30 big boys, 15 burpees. At playground 3 rounds 5 pull ups, 10 iron cross, 15 mt. Climbers. At picnic tables 3 rounds …
[hammer] Week 3 IPC
AO: Hammer Q: Bindi PAX: Billy Bob, Bindi, BooBoo, LIV, Quicken, Stretch, Wally, Zuba FNGs: None COUNT: 8 WARMUP: warmup oyo THE THANG: week 3 IPC 5 rounds of 7 exercises followed by additional 400 meter run. MARY: ANNOUNCEMENTS: COT:
[hammer] No Coupons: IPC Week 2 Recovery
AO: Hammer Q: McNugget PAX: Stretch, Wally, Bindi, Garnish, Zuba, Big Worm, BooBoo, McNugget FNGs: None COUNT: 8 8 pax showed up for a couponless beat down at the hands of McNugget. Regretfully, there were no burpees and no Tunnels of Love, either. Conditions: 64 degrees and perfect Warm up SSH IC x 20 Imperial …
[hammer] IPC week 2
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Darlene, McNugget, Quicken, Wally, Zuba, Stretch FNGs: None COUNT: 8 WARMUP: stretch OYO THE THANG: IPC week 2 “Bell Ringer” MARY: ANNOUNCEMENTS: Oct 8 F3 Columbia 10 year anniversary . Get your shirts now COT:
[hammer] Final 4
AO: Hammer Q: Stretch PAX: Bindi, BooBoo, Wally, Stretch FNGs: None COUNT: 4 WARMUP: 15 ssh ic, 15 imperial walkers ic, 5 hamstring stretch left ic, 5 hamstring stretch left ic, little baby arm circles ic THE THANG: 10 merkins 40 raise the roof, 10 dips 40 Bulgarian Squats, 10 big boys 40 American hammers, …
[hammer] Care Bear square
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Darlene, LIV, Quicken, Ratatouille, Stretch, Wally, Zuba FNGs: None COUNT: 9 WARMUP: stretch on your own THE THANG: set up 4 cones 25 yards apart In a square. Bear crawl to 1st cone, 25 air squats. Bear crawl left to second cone 25 merkins. Crawl bear to 3rd …
[hammer] Dealers choice
AO: Hammer Q: Bindi PAX: BooBoo, Pinkman, Stretch, Bindi, Quicken, Misfire, Zuba, Big Worm FNGs: None COUNT: 8 WARMUP: 15 ssh ic, 15 imperial walkers, 15 Frankenstein, 10 little baby arm circles THE THANG: Bindi, 30 flutter kicks ic, 20 lbc’s, 15 iron cross, 10 American hammers Boo Boo, with blocks , 10 squat kettle …
[hammer] IPC week 0
AO: Hammer Q: Bindi PAX: BooBoo, Delete_Darlene, LIV, Ratatouille, Zuba, Wally, Bindi, Quicken, Stretch FNGs: None COUNT: 9 WARMUP: stretch led little baby arm circles THE THANG: COE 5 rounds 20 thrusters 20 merkins Brenton 3rounds 100 ft bear crawl 100 ft burpee broad jump back COE 5 rounds 20 thrusters 20 merkins MARY: ANNOUNCEMENTS: …