Columbia – Hammer

Mayo and tomato

YHC plagiarized some professionals from the Mayo Clinic and slightly modified for the Hammer Pax. Source: https://www.youtube.com/watch?v=6OS-iG39mqk Disclaimer Warmup: 20 Burpees OYO Retrieve one block each and mosey to outfield. Each exercise performed for 30 seconds AMRAP. 5 cycles per pairing. Jump squat and Air Chair Low Plank and American Hammer SSH and merkins. Lunge and …

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BYOG to Hammer

16 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. As a #Thunder homer, YHC has …

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Happy Foggy Funtime

Conditions: 50s and Gloomy Well another flawless Q by YHC! Ignore that YHC had to make a quick trip back to for the shovel flag… still managed to start mostly on time. It was super foggy out today, so great job by everyone looking out for each other in the Gloom. The Thang Disclaimer Head …

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Sound the ALARM!

14 PAX arrived at Hammer expecting to hit the hills but YHC decided to zig when the PAX were expecting a zag. A dig into the lexicon uncovered a new challenge to throw out. Conditions: 32 degrees The Thang: Warmup- 20 SSH IC, mosey to playground ALARM (arms,legs,abs,run,M exercise) -incline merkins, box jumps, iron cross, …

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Hammer Goes Hard

If you’re going to get up this early to workout – it might as well be difficult. Others may disagree but YHC thought this one hit right in the sweet spot between difficult and ridiculous. In other words, we put in some work. Here’s what we did: Conditions: 52 and perfect The Thang Run to …

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The return of Flo

This was YHC’s second Q at hammer. During my first Q, YHC ran out of exercises with 10 minutes remaining, threw up in my mouth, and sputtered to the end. YHC has been looking forward to this 2nd chance for some time and YHC was determined to bring a proper beatdown to the Hammer PAX. …

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Hammer – 12/6

YHC always enjoys a chance to get back over to Hammer where it all started for me…and 11 PAX did some fast paced work in the not too warm conditions. Conditions: 27 degrees, no wind, and clear skies Tha Thang:  The PAX off 11 grabbed two sets of bricks and two blocks and then moseyed …

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Hammer Finds a Way

Despite the usual grumblings, 9 men (was almost 10) saw this morning’s conditions as a great opportunity to get up before dawn and get in a little exercise. We found ways to get in some respectable work and stay relatively dry all things considered. A dueling Q was on tap between YHC and brother Chaser. …

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A Taste of the ACFT

Conditions: 60s and Moist Last time the PAX did the PT test at Hammer, YHC was doing a little reading on the test and so forth. Apparently, the PT test is being replaced by the new Army Combat Fitness Test (ACFT). YHC took it upon himself to investigate further. This started the gears turning, and …

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Hammer improvisation

Even though it might have appeared that YHC was without a plan, trust me, YHC thought way too long about this one. I even had additional stuff planned but we ran out of time. YHC is always intimidated to lead the pax in a workout but its always rewarding. Thanks for showing up. Conditions: cool …

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Nonstop at Hammer

Really great for YHC to able to Q at Hammer this morning. Sweat equity was built up by all. Great numbers this morning. Here’s what we did — Conditions: warm, humid, still hot The Thang COP 10-5 Squat/Merkin Countdown Grab Bricks and blocks Put Blocks down at Briarfield / SF Run with Bricks to Oak …

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Dora the Expolora

13 PAX posted to Hammer for a little fun.  YHC traded off Q responsibilities with McNugget at BATTLE so it was appropriate we bring a little heat to the boys at HAMMER.  Mainly because they expect it and can handle it. Conditions:  74 and muggy! Head to the block pile and 1/2 of the PAX …

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Gloomday at Hammer

12 PAX posted to the gloom this morning looking for a beatdown and they attacked the workout like only the Hammer Pax can. The Conditions Humid and Smokey The Thang Two words – The Murph The PAX were able to break it up however they wanted but had to get in two miles, 100 pull-ups, …

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Parkour

YHC pulled a Cesspool this morning (no plan just wing it).  The Q reminder wasn’t put into my calendar, so when McNugget slid into my DMs yesterday there was little time to prepare. The Conditions – pleasantly humid The Thang 20 SSH while waiting for ChopShop who HC’d the night before.  Luckily or unluckily for the …

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Tabata Tuesday

10 on hand for a paver tabata and stroll around Satchel Ford, work was done, conversation was had, community was built. Conditions 78 degrees, Carolina humidity The Thang  SSH x 25 IC 30 imperial squat OYO Get Pavers, mosey to bus loop TABATA (20 secs, 10 sec break x 8) paver curls american hammer overhead …

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Pre-4th Workout

Conditions: 77 YHC was honored to prep the PAX for our nation’s birthday and wore his best Red, White, and Blue attire. The workout incorporated the prestigious date, 7/4 1776, although YHC struggled to really make those numbers work well with anything. The result was a fast turnaround on the exercises, but this got everyone’s …

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Duckie v. ChopShop

Conditions- Tropical The Thang- CS-SSH X 25 CS-Mosey then 7 Merkins, 7 squats, 7 BBSU down to one D-To playground- SSH, 10 pull-up burpees, 20 box jumps, air chair CS- Jacobs ladder on hill. Merkins 10-1 D- Loop Run. 5 Burpees at each corner. LBC at finish CS- Captain Planets- groups of threes plank alternating …

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Hammer Gets Battered

YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Hammer.  The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed.  Needless to say, the Pax have a lot of work to do to get …

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I’M BACK!

Finally YHC gets to Q at Hammer.  It’s probably been four months, but that just left more time to think up dastardly ways to inflict pain on the PAX.  Billy Bob grabbed YHC before the workout and said we had an FNG, not sure if that meant to water down the workout or make it …

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The Beast

11 Men entered the Hammer Gloom this morning, ready to be challenged, ready to get better. The rain held off, but the PAX still ended up soaked. This is what happened… Conditions: 69 degrees and humid. The Thang: 20 Burpee warmup. Fast Mosey to Trenholm Park field via Bethel Church Rd.. Low plank while waiting on …

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WOW for May 7 – 12

YHC hopes all the F3 Columbia faithful will excuse the sparse nature of the recent WOW posts.  They have been as regular as a YHC’s bootcamp posts, which due to injuries and marathons have been few and far between.  That being said, this morning was YHC’s return to the gloom after a ~3 week injury …

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Hammer APFT Round 2

YHC really enjoyed the Army Physical Fitness Test (APFT) earlier in January.  Time for Round 2 Conditions: Perfect for the APFT The Thang: Partner up to complete 1st two exercises. Merkins: Max amount in 2 Minutes. Partner counts. Flip Flop. BB Sit-Ups: Max amount in 2 Minutes. Partner holds feet and counts. Flip Flop. Complete 2 …

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Ski practice in May

13 pax emerged from the fartsack for their DRP. YHC just hoped he could oblige with something beneficial for all. Yes, there were some ski jumps (side to sides) for about a minute. Most of the mumble chatter came during this time. Weather: Great. The Thang: 5 burpees OYO. A lap around Ila with stops …

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Always be ready

YHC had just turned onto Satchel Ford Rd. when my phone pinged. RA couldn’t make his Q. Some low life scum had hacked his bank account and wiped it out. RA needed to get on the phone and deal with it. Damn. YHC knew the PAX were going to post in numbers for RA. #Hammer …

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Non-explosive Smokefest

Conditions: Wonderful, breezy, 60ish YHC was a bit worried about his hamstring after a little incident this weekend while running some trails and decided to avoid anything too “explosive”. The PAX reminded YHC that he needn’t worry about being explosive, ain’t happening anyway! Touché! Alas, YHC will have to save displaying his impressive middle-aged athleticism …

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