Hammer

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 …

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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 …

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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 …

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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 …

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