Columbia – Hammer

Swing and a Whiff….le ball

AO: hammer Q: BooBoo PAX: Zuba, Bindi, Birthday Suit, BooBoo, Collar, Darlene, Wally FNGs: None COUNT: 7 DISCLAIMER WARMUP: slumdogs, stretching, burpees, mosey to baseball outfield THE THANG: Whiffle Ball, hitting team performs exercises for each out, fielding team for each hit. Varying methods of conveyance Durability of the plastic bat was questionable :alert: ANNOUNCEMENTS …

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simple sidewalk work

AO: hammer Q: Duckie PAX: Ratatouille, Bindi, Zuba, Fabio FNGs: None COUNT: 6 WARMUP: OYO x 20 each flutters, iron cross, LBC THE THANG: grab blocks head to sidewalk. 21’s alternating between curls and merkins with sprint up and down the sidewalk. Option to switch exercises at the halfway point. Put up blocks and head …

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Pushup Pyramid

AO: hammer Q: Duckie PAX: Duckie, Bindi, Ratatouille, Zuba, Fabio – Duckie 2.0 FNGs: None COUNT: 5 DISCLAIMER WARMUP: Stretching, SSH, etc THE THANG: 21 – Merkins and block curls :alert: ANNOUNCEMENTS :alert: : COT:

Bindi’s Q

AO: hammer Q: Bindi PAX: Bindi, Ratatouille, Zuba, McNugget, Fabio, Dog faced gremlin FNGs: None COUNT: 6 WARMUP: 25 ssh ic, 20imperial walkers ic, 15 through the tunnel ic, multiple static stretching. THE THANG: 3 rounds at picnic tables, 10 box jumps, 20 dips, 30 lbc’s. Next was 2 rounds of BLIMP 10 burpees 20 …

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248th ‘Merican Celebration 🇺🇲

AO: hammer Q: Silent Bob PAX: Silver Bullet, Rudder (WeaselShaker), Dog-Faced Gremlin, Bucket Truck, Flapper, Goodspeed, BooBoo, Frogger, SmokeScreen, Snowflake, Ash (COMZ), Sergeant Slaughter, Spot, Fallout, Silent Bob FNGs: None COUNT: 15 WARMUP – Merkins x30 – Jumpin’ (all over the Union) Jacks – Revolutionary Walkers – Grass Pickers – Windmill – Arm Circles (multiple …

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College World Series

AO: hammer Q: Birthday Suit PAX: Quicken, Zuba, Darlene, Ratatouille, Bindi FNGs: None COUNT: 6 WARMUP: Side straddle hops, Squats, lil baby arm circles, THE THANG: College World Series Celebrate the first 8 teams in CWS with 8 stations at 47 reps, sometimes repeat, sometimes we don’t Dips, LBC, Squats Lunges, squats, big boys Modified …

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Field Day

AO: hammer Q: Ratatouille PAX: Bindi, McNugget, Ratatouille, Zuba, Wally FNGs: None COUNT: 5 WARMUP: Lower back static stretch,SSH IC, Frankenstein IC, Imperial Walker IC, grass pickers, merkins, burpees, worlds greatest stretch THE THANG: Field day activities: Soccer Closest to Pin (golf and soccer) Hand ball with tennis ball Wall ball :alert: ANNOUNCEMENTS :alert: : …

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Operation Overload

AO: hammer Q: Darlene PAX: Birthday Suit, Snowflake, McNugget, Zuba FNGs: None COUNT: 5 WARMUP: 20 Chinooks OYO 15 IC Through the tunnel THE THANG: Mosie to blocks and got in line. Between four cones with the blocks we walked 44 yards alternating lunges and overhead carry. Once we got to the sidewalk each pax …

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Slow merkin death

AO: hammer Q: Big Worm PAX: Zuba, McNugget, Duckie FNGs: None COUNT: 4 WARMUP: active stretching, 5 pull-ups, 5 slow merkins, 10 LBC, 10 flutter kicks THE THANG: 2 ladders: 1-9 slow count (5 second) merkins, 20 slow count flutters, then 2 pull ups. Run across the field and do a 9-1 burpee ladder. Burpees …

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Stretchblast

AO: hammer Q: Stretch PAX: Ratatouille, Hawg, Goose Fire, Bindi, McNugget, Pinkman, Stretch FNGs: None COUNT: 7 :alert: ANNOUNCEMENTS :alert: : 6/12- Hammer Happy Hour at Hickory Tavern 6/13- Hammerversary workout with AOQ Handoff

Winner’s Bracket

AO: hammer Q: Detour PAX: McNugget, Bindi, Collar, Ratatouille FNGs: None COUNT: 5 WARMUP: Imperial Walker, Air Squats THE THANG: Mosey ~2ish miles, 250 merkins, +/- 100 gas pumpers, 100 flutter kicks, tennis court suicides x 4 :alert: ANNOUNCEMENTS :alert: : Memorial Day Convergence at the Bull; Hammer Anniversary to come Aye

Happy 44th Pinkman

AO: hammer Q: McNugget PAX: Pinkman, Zuba, Bindi, Ratatouille, McNugget FNGs: None COUNT: 5 WARMUP: SSH IC 44 merkins IC 22 squats IC 22 LBAC IC 22 THE THANG: Mosey to Pile and grab blocks 20 merkins on your block Fireman’s carry to field 20 more merkins Field : murder bunnies 50 yds 20 merkins …

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Rain or shine

AO: hammer Q: Darlene PAX: Bindi, Darlene, Pinkman, Zuba, Ratatouille FNGs: None COUNT: 5 WARMUP: 50 Oil Derricks THE THANG: Got blocks then mosey to do circuit under the picnic table 30 intervals with 10 sec breaks Stations Big boys with block held in air LBCs with feet in blocks/leg lifts optional Squats with block …

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Our favorite hill

AO: hammer Q: Zuba PAX: Bindi, Zuba, Ratatouille FNGs: None COUNT: 3 WARMUP: SSH OYO Little baby arm circles in cadence Through the tunnel in cadence THE THANG: Mosey to Barnes Springs Rd with two stops for 10 burpees along the way. Up the hill, exercise at each mailbox, then down the hill. Exercise rotation …

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Collar Q

AO: hammer Q: Collar PAX: Bindi, Collar, McNugget, Ratatouille FNGs: None COUNT: 4 WARMUP: 21s with merkins and big boys THE THANG: 21s with squats and heel tap crunches ANNOUNCEMENTS: Gov. Cup and Collar is 40 COT: Collar led

Hammer Time

AO: hammer Q: Ratatouille PAX: Ratatouille FNGs: None COUNT: 1 WARMUP: stretching OYO THE THANG: 1.25mi run Stopped for 5 sets of pull-ups, merkins, lbc, iron cross 1.25mi run

Atascadero and back

AO: hammer Q: Bindi PAX: Big Worm, Felix, Collar, Ratatouille, Snowflake, Wally FNGs: None COUNT: 7 WARMUP: ssh ic, imperial walkers ic, lower back stretch, groin stretch THE THANG: run to top of Atascadero with stops along the way. 15 merkins, 20 lbc’s, 30 American hammers ANNOUNCEMENTS: Hammer happy hour tonight at Home team BBQ …

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Dealers choice

AO: hammer Q: Ratatouille PAX: Bindi, Felix FNGs: None COUNT: 3 WARMUP: THE THANG: ANNOUNCEMENTS: Hammer happy hour this Thursday, location to be determined! COT

Sprintvergence

AO: hammer Q: Ratatouille PAX: Sheets, McNugget, Bindi, Kitty, Collar, Ratatouille, Fountainhead, Strom, Nelly, Stint FNGs: None COUNT: 10 WARMUP: SSH,Frankenstein, IW, merkins THE THANG: Mosey around TP with bricks

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 …

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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!

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 …

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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 …

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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 …

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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 …

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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 …

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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: …

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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 …

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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 …

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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 …

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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 …

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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 …

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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, …

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