17 on hand for a pleasant stroll through Forest Acres at Hammer. We made our way to old #hammer AO at Trenholm Park and put some work in along the way Conditions 71 degrees, muggy The Thang Little Baby Arm Circles forward x20, Little Baby Arm Circles forward x20, Jog along Satchelford to Bethel Church …
The Conditions Perfect for the workout The Thang Run to the corner of Briarfield and Satchelford for 20 Hand Release Burpees, 20 Jump Squats, and 20 Butterfly BBS Run to the corner of Briarfield and Sylvan for 20, 20, 20 of the same exercises Run to the corner of Sylvan and Cedar Springs for 20, …
Hand Release Burpees, Jump Squats, & BBS – Rinse and RepeatRead More »
YHC was on vacation last week so easing back into F3 was the plan. Unfortunately, the PAX did not have the same plan and they got after it this morning. The Conditions Not hot but very muggy The Thang Collar – 15 Wall Burpees, 10 Dive Bombers, 5 Hand Release Merkins MisFire – 10 LBCs, 10 …
10 pax made it out to Hammer for a classic touchy-feely workout led by YHC. At the end of the day, I believe each pax got a little better as limits were certainly pushed and things were slightly uncomfortable. Conditions- Muggy and 75 degrees The Thang- COP 20 burpees- OYO (a tradition for YHC) 20 …
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” It’s difficult to think of another statement that so concisely sums up the core principles of what we believe in …
5:00 am Wednesday morning a brother in the gloom rises from his bed and heads out to meet the pax for his daily run. He prepares himself as he normally would, shoes, socks, shorts, shirt, blinking lights, reflective vest and headlamp. The route is called and the roads he runs are familiar, there is nothing …
13 pax made it out to Hammer (Lucky 13 again for these guys) for a nice and humid #merkinless workout. One of the advantages of Qing a workout- you get to choose the beatdown for the pax (and rest any hurt body parts). Well, no merkins for the Hammer pax today, but it doesn’t mean …
“What time is it, Splinter?” at the #Merkinless WorkoutRead More »
YHC has never liked the “F3 is like adult recess” familiar refrain. I guess I take it a little more seriously than “recess” (what?…me?…naw…). Heck, I even took recess seriously back in the day. It was time to go win something. #recesschamp Yeah, I know. Anyway…today at #Hammer really was like recess though. We ran, …
YHC was called the Bullpen due to our fine Doctor Thurston saving lives and such. Conditions Humid and a delightful 72 degrees. Similar to taking a shower. But with no water. (Credit Splinter) The Thang All in cadence 3 count 25 slum dogs (calf raises) 25 squats 25 heel tap crunches 25 flutters Mosey to corner …
Our fearless leader left this week off of his extensive Q Schedule, so the faithful Pax who posted got smoked by the first thing that popped into Collar’s head on Tuesday (which was not easy) and they got YHC off the bench today. We went with some go-to Hammerstyle work this morning – ciruits, challenges, …
The AOQ dropped the ball this week, by completely leaving it off the Q list. Then yesterday being Memorial Day, YHC didn’t go to work and check the Q list like a normal Monday so as YHC showed up at the normal 5:29 arrival time, there was surprisingly little action at Hammer. When YHC asked …
First off, it was crazy humid and 5:30 is still crazy early even after doing this F3 thing for a while. Great job by all 11 PAX that posted. Although this was not my first Q experience, this is my first back blast. Enjoy! The Thang At Start 10 side straddle hops in cadence 10 …
Exceptional work today by the 8 that showed up and covered around 2.5 miles this morning. YHC feels for the PAX that #fartsacked this morning – your loss. Can’t get the F3250 staying in bed. Conditions – perfect The Thang Chop Shop Run to Landrum Hill 5 burpees at the bottom of the …
Q schools are great and they are going to continue to happen this year. In the interest of letting pax know what YHC thinks the aspects of a good workout and Q are more consistently, we’ve decided to start a workout of the week (WOW) post that will run (nearly) every week. The purpose of …
11 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 for the first time at #Hammer, which is an AO that walks softly but carries a big stick. Once the …
YHC pulled up to the AO to find 10 PAX salivating for a workout, unfortunately the Q didn’t make it. So we went with the old faithful Dealer’s Choice format and it sucked. The Conditions Perfect The Thang Collar – run to the playground for 25 pullups, 50 box jumps, and 100 merkins Splinter – …
Conditions – 62 and slightly muggy YHC was asked to sub at Hammer, so I threw together a little workout for the PAX in short order. Unfortunately, YHC couldn’t muster up many Star Wars related exercises for Star Wars day, but no one seemed to notice. The Thang Warmup with Imperial Walkers (May the 4th …
10 Men came to duel it out on the grounds at Hammer this morning. 8 of them got time to take a shot at the Pax with their own mini workout – evidently YHC either needs to brush up on listening skills or a couple guys need to sound off louder when hearing the question, …
Dealer’s Choice at Hammer, always a #crowdpleaserRead More »
Someone made a mistake and let Boo have the Q at #Hammer again, and boy did the PAX regret it. The brutal exercises, chilly weather (according to the Hammer boys) and the return of Splinter all combined to make this workout #turrible. But that’s not important because lawyers, Star Wars and burpees are complete garbage. …
This is why lawyers, Star Wars and burpees will always lie to youRead More »
Conditions: Maybe 60something and muggy-ish TheThang: In honor of 4/20, YHC wanted to get high with the PAX. Tried to come up with as many related exercises as possible. SSH X 25, 4CT IC Jump Squats x 25(YHC didnt realize this would smoke the legs so early on in the workout, but we pressed through) …
The thang- CS– 1/3 mile mozy then 50 squats, Merkins and LBCs. SD– Little Baby Arm Circles with claps for the Bravos in between. CS–Partner up and AMRAP Monkey Humpers, Merkins and Squats whilepartner runs loop in front of Satchelford SD–Lung walk/bear crawl to grass in front of school. Flutters, 50 Russian Twists, 40 LBC …
You’d think after 4 years YHC would be getting better at this Q’ing stuff… ready to have the training wheels taken off and all. There’s proof below, though, that there is always room for improvement. There is always a need to accelerate, to #GetBetter all the time. Conditions: 55 Degrees, cool & perfectly comfortable. TheThang: Mosey through …
15 PAX (including 2 from Leigon) came to for an AMRAP workout where the reward for finishing first was more reps. Conditions: 55 and clear The Thang: Warmup- Mosey to stop sign and back SSH IC x 25 Merkins IC x 15 Squats IC x 15 BBS OYO x 10 AMRAP Due to a shortage …
On a beautiful morning after the rain, YHC tried to avoid the legs on behalf of our P200 runner while mixing in some new stuff. Slaughter Starter some more warm up stuff Mosey to blocks, fetch 2 PCMB Block-o-rama in outfield including: Curls Overhead Press Front Raise Captain Thor Catcher Squats Lunges Blocks and Bears …
Better late than never right?!?!?!— 30 merkins, 30 LBCs, 30 Squats, 1 burpee counting up to 10 — 10 stops every 1/4 mile or so. Also 300 Monkey Humpers Mixed in. Great work as always! Sorry about the delay in posting!
9 on hand for on a nice spring morning at Hammer. YHC hasn’t been the most regular attendee lately and appreciated the support from the pax. Conditions 55 degrees, cloudy The Thang SSH x 30 Jog to corner of Satchel Ford and Briarfield Circut: 20 dips at corner of SF and Briarfield, jog to Shannon …
Conditions – A Perfect 40 Degrees The Thang YHC had the sniffles last week so Collar subbed in. Luckily YHC got to fill in for Collar Q week. First Exercise – The Slum Dog aka the Calf Raise – 20 of em. OYO All exercises were on your own – 20 Squats and 20 LBC’s …
Five men showed up in the bitter cold this morning to take on the Hammer DORA. The PAX threw all caution to the wind and entered the gloom. 20 SSH IC Mosey to the pavers and carry them to the playground for instructions Partner up for the Hammer DORA Here are the exercises 100 front …
YHC finally got my VQ and was fired up to unleash a beatdown on the 12-15 PAX that usually post at Hammer. Unfortunately, the threat of cold and rain appeared to keep most of the PAX in their fartsacks. However, 6 HIMs posted and got smoked by a knuckle heavy workout. Conditions: 39 and damp …
The Thang Grab the bricks and head to the basketball court for: 50 overhead press 40 BBS 30 Box Jumps 20 Pull-ups 10 Balls to the Wall Merkins Run down Satchel Ford to Oakhill, run all the way down Oakhill to Landrum, run up Landrum hill, take a right on Briarfield, take a right on …
The Thang Boo Boo – Mosey to playground where the PAX did 20 merkins with their feet on the swings Pinkman – 20 pullups, 20 box jumps, 20 iron cross Duckie – 30 dips, 30 bulgarian split squats (each leg) Garnish – Mosey to Briarfield Hill split into two groups one person from each group …
So the triumphant return of Turtle had to be postponed because he messed up his ankle the day before he was supposed to Q at Hammer. Some would say that he just didn’t want to get after it with his old PAX. YHC believes him because Turtle is a stand up kind of guy. So …
13 appeared in the perfect gloom this morning at #Hammer and were met with an admittedly, but purposefully and premeditatedly (new word), chippy Q who had a point to make about form, effort and purpose. The gist: Quit with the racing and do the exercises right. No one gets any better by doing half-ass work …
For Valentine’s Day, YHC decided to dish out a cardio-heavy, heart rate blasting beat down for the 13 Hammer pax that decided to show up. Nothing but love for the pax. Here’s what you missed. Conditions: Pretty good The Thang: Disclaimer Straight line it to the Pavers. Grab two. Mosey through the woods, across the …
Conditions – 58 degrees and moist We don’t seem to do as many suicides as we used to at Hammer, so YHC brought along a few plastic cones grabbed from the kiddos and tried to make amends. The Thang All exercises OYO unless otherwise noted. Disclaimer (No Mumbling!) Head out to grab pavers, head down the …
12 #Faithful posted to the #gloom at #Hammer for a little guest Q appearance by YHC. #Hammer emotional leader, Splinter, was not able to join us due to a lingering hammie courtesy of the Boris-led flag football game (#2ndF) this past Sunday so we decided to take the workout as close to his home as …
Our humble AOQ, Collar, issued a small challenge via Twitter on Wednesday night to the Hammer Pax. Could we beat the lucky #13 he hauled in for his Scramble Q on Wednesday? The answer was a big YES. 14 hungry pax showed up for a little fun, physical contact, and beat down with focus on …
Conditions: 30s but we didn’t stay cold for long The Thang: The monthly Hammer Dealer’s Choice rolled back around and 11 men were brave enough to see what sadistic exercises the PAX would choose. They didn’t disappoint. YHC started it out with: Grab the pavers and leave them on the Baseball Field Mosey to the …
YHC was back on the scene at Hammer this morning to lead the PAX in a fun-filled beatdown. Upon arrival to Satchel Ford, it was evident that the ‘light up the neighborhood’ push had not been fulfilled. The roads were as dark as ever. Before bringing the pain, YHC had to acknowledge the interesting gear choices …
YHC was sad when he was alone at 5:27, thankfully a few more showed up before the start time. YHC thought he scared off folks with his VQ back in November. Conditions- High 40s but not too cold The Thang At Flag- 20X SSH IC Mosey down Satchelford to the parking lot on the other side …
This was YHC’s first Q at Hammer and only second visit to the new AO (as AOQ at SF, tough to venture much away from home), so I was unfamiliar with the streets that zig and zag around Satchel Ford. That being so, why not take the guys off campus in the fog and hope …
A beautiful morning for a beatdown. Nearly 50 degrees putting the short sleeve shirts back in play after the cold, cold start to the week is what makes #FamouslyHot @F3Columbia a great place to call home. Satchel Ford, however, was a meat grinder this AM as YHC tripled everything and burned the clock in short order. Conditions: …
YHC entered the gloom this am expecting small numbers due to the National Championship game the previous evening and due to the 25 degree temperatures, but as the pax soon discovered, the cold is really only a mental block once you start moving. So many pax let the weather make their morning decisions for them, …
YHC was ready to shake off some rust from the holidays and lead the PAX through some brick and hill work. Conditions: 38 degrees and clear Warmup: Jog to stop sign and back 10 burpees 10 Meekins IC 10 squats IC 20 LBC OYO Little baby arm circles front back overhead x 20 IC Grab …
12 on hand for a Tabata Tuesday at Hammer. Rainy weather was no deterrent for the pax and YHC was pleasantly surprised as he expected to be on his own. As a reward, the entire workout took place in the relative dryness under the SFES parent drop off awning. Conditions Muggy 60 degrees with periods …
11 men aced another monthly Dealer’s Choice at Hammer. Here’s the concept and premise of our Dealer’s Choice: http://f3nation.com/2015/10/29/the-house-always-wins-at-dealers-choice/ http://f3nation.com/2015/09/17/hammer-goes-to-vegas/ Here’s how it was, who called it, and what happened: Conditions – 46 degrees, cloudy, light rain at times The Thang Misfire Mosey to the playground 50 pull-ups and 100 iron cross complete in 10 continuous sets …
10 on hand for a Tabata Tuesday at Hammer. Without several key regulars, our pax stepped up and got some solid work in….on a Tuesday Conditions A chilly 34 degrees with 89% humidity The Thang SSH x 30 Partner up on one north end of field, partner 1 does 5 burpees, while partner 2 bear …
9 pax gathered at Hammer for a relatively warm morning. However, for YHC, it was frigid. Weather: 37 degrees The Thang 30 SSH in cadence 30 baby arm circles forward 30 baby arm circles backward Run to The Other Store 10 slow count merkins 20 LBC- all ab workouts using 4 count cadence 20 right side …
While many sissies were laying asleep in their beds, 12 non-sissies, including 1 FNG braved below freezing temperatures and got work done. Conditions: Icy 25 degrees The thang SSH x 25 in parking lot (Performed in cadence to perfection. no lie) Burpee x 5 Run to blocks and pavers. Place blocks at one side of …
8 PAX heading into the cold this morning shaking off Tuesday’s fartsack and recommitting to the Hammer faithful. Awaiting them were ice cold bricks longing to be carried. Here’s what went down… Conditions: 30 and brisk The Thang: Warm Up… Lap around the field SSH x 20 IC Imperial Squat Walkers x 20 IC LBACF …
For anyone living under a rock, last night was the #Natty… YHC had a good feeling whatever PAX did post this morning would be dragging. As I was scheming up a good Q yesterday I thought to myself, take it easy on the guys or go hard and help the men knock off the cobwebs. …
10 men showed up to Hammer this morning, boxes were jumped and bears were crawled. Conditions – 41 The Thang Circle up 10 Rabbit Burpees Sprint to end of parking lot 10 Rabbit Burpees 20 BBS Sprint to entrance for dumpster hill 10 Rabbit Burpees 20 BBS 30 Monkey Humpers Sprint to Other Store …
The Hammer PAX met for the first time in 2016 to take on some colder temperatures and dumpster hill repeats. A good time was had by all. Conditions: 30 degrees and clear The Thang: Warmup- SSH x 20 IC Merkins x 15 IC Squats x 20 IC Little Baby Arm Circles x 20 IC Mountain …
18 dedicated men shed the fartsack and defeated Mother Nature for Part II of the Hammer and SwampFox convergence in Forest Acres. This home and away week long convergence was the brain child of Polo and it was a great way to spend New Year’s week. The numbers were good, everyone got to see the …
16 Pax showed up in the rain for Part I of the Swampfox and Hammer Convergence. Those who were unfamiliar with Swampfox got an intimate look at the swamp Conditions: Raining and warm The Thang: Warm up lap around the parking lot and down into the lower field (swamp) – run to pick up bricks and …
Time to start the New Year off with a bang via a FNG friendly, good old fashion Convergence. 2016 is going to be great, and YHC wants to start if off with 100+ F3 Men. 2016 will be the year when we show all #SadClowns that with F3 every man can get better and be …
15 pax rose out of bed this morning for a wet and wild workout! It wasn’t easy, but like usual, the men of Hammer rose to the occasion and showed out once again! To say it was wet is an understatement. We could not have been anymore wet, if we had jumped in a pool. …
Let’s get this straight from the drop, the Hammer pax clearly buy into the Iron Sharpens Iron concept. They go hard, and they push each other physically every time they meet up, but that doesn’t mean there isn’t room for improvement. Fact is we should all be improving everyday. If you’re not getting better, you’re …
I cheat. It’s like the phrase “Rubbin’s Racin’” translated through the GORUCK filter which espouses the idea that if you’re not cheating, you’re not trying hard enough. Well, while I disdain that particular perspective on just about all of life, sometimes you’ve got to stack the deck in your favor. Such is the case with most …
My apologies for the late backlist!! Work has been crazy, wife has been out and I just plain forgot… Now, down to business. Our scheduled Q (Chaser) had to cancel last minute due to a calf injury. I was happy to step in. I’ve been out of the gloom for 2 weeks with sick kids …
After YHC took off down Bethel Church, Hammer Pax (now including Adrian #controversy) grumbled that they were in for another Splinter Sprintfest. They were wrong. This may read as not so tough if you’re imagining your typical bricks and blocks, we ain’t got those at Hammer. Misfire is going to need some new dress shirts …
9 men showed up and took the #RedPill at Hammer this morning. Here’s what happened: Conditions: 49 F Disclaimer The Thang: Lap around the FB Field, Circle up: 25 SSH IC 25 Squat Walkers IC 10 Rolling Planks (5 right, 5 left) IC 50 Flutter Kicks IC Fast Mosey to the parking lot. One man …
YHC was back on Q at #Hammer coming out of the long Thanksgiving holiday and college football rivalry weekend. I figured the PAX ate and drank as much as I did over the break so I wanted to deliver a high intensity, calorie burning, and ab re-sculpting #beatdown. Mission accomplished for the 9 men at our …
In a useless attempt to burn more calories before sun up than would be consumed this Thanksgiving Day, YHC joined forces with Splinter for an early #DownPAINment with some of the most giving guys I know. Convergences are always a festive gathering, this morning being no different. The festive mood cleared early, though, as the cool …
I’ve been out of town for work all day so just getting time for this back blast. As usual, a significant amount of work was done by our 13 PAX during this special, monthly event at our AO. It’s getting late in the work day so let’s get straight to it. Here is a link …
8 brave pax came together for a soggy morning at Hammer. The heavy rain let up for just long enough to get the workout in. Conditions: 68 degrees, 98% humidity, light drizzle The Thang SSH x30 Air Jump Rope 30 merkins IC Mosey to get bricks and cinder blocks Partner Up 4 Corners 15 cinder block curls, …
YHC wanted to try out a few new tricks, some worked, some not so much. I have to give the PAX credit for going along with the plan and giving it their all as usual. And yes, smurf jacks are ridiculous. Conditions: 50 with 86% Humidity The Thang: Smurf Jacks IC X 20 Capt. Thors …
On October 4th the world as a lot of people of know it changed drastically as the sky’s opened up and the flood waters rose. What came over the next days and weeks amazed me. The way that neighbors, communities, and strangers all came together to help each other out in a great time of …
How Do We Continue to Help the Flood Victims (Our Next Step)Read More »
9 men posted to the somewhat chili somewhat soggy #gloom at #Hammer Thursday morning and found a somewhat hampered YHC waiting with a workout designed to deliver soreness and muscle fatigue in lieu of oxygen depletion. There would be no running in this workout with the lunge-walk serving as a primary mode of transportation. In …
Conditions: 51 and Moist at the Hammer. Approximately 2 inches of standing water on the playing surface. The field was pretty much like a sponge, but that didn’t stop us from having a little fun. The Thang: Slaughter Starter- 20 burpees OYO Head on out to the football field for the real warm up. SSH …
12 pax gathered at Hammer for yet another wet morning, but lucky for yours truly, it was still pretty warm. Inspired by 8-minute abs, the following ensued: Weather: 63 degrees, overcast The Thang 30 SSH in cadence Run to The Other Store 30 SSH in cadence 20 baby arm circles forward 20 baby arm circles …
10 pax rose for Hammer on a not so rainy but wet Tuesday morning for a leg heavy, no cadence workout led by yours truly. Weather: 65 degrees, wet, overcast The Thang 30 SSH (the only in cadence of the day) Run to covered picnic tables 30 steps (15 each leg) 20 dips 30 Bulgarian …
Dealer’s Choice Format Explanation/Moleskin Another Dealer’s Choice day at Hammer. 14 PAX came out and put in a tremendous amount of work in a short period of time. This one was extremely high intensity and no holds barred. Well, that is no holds barred minus Chaser getting his 100 burpees OYO call cut to 50 OYO for time considerations by YHC …
The past few days have shined a light on the work that is done every Tuesday and Thursday at Hammer. Recent examples include Splinter, Turtle and Myrtle displaying excellent all around fitness at the Mud Run this past weekend bringing home the Busted Paw trophy to Columbia for the first time ever; Garnish placing 3rd …
The nip in the air Tuesday caused some mumblechatter about a bonfire, so YHC thought he’d bring out some firewood to warm the Pax. As they say, “Chop your own wood and it will warm you twice.” Warmup: lap around the football field SSH 20 OYO Little Baby Arm Circles, forward 35 IC LBAC, reverse …
Conditions YHCs phone said 38, but the car said 33. The PAX can definitely tell you that the dew was frozen, basically it was COLD The Thang 10 showed up and put in work. Here’s what they did: Mosey to the block pile and carry your block to the middle of the field. Split into …
8 PAX braved the 55 degree “chill” to put in some work. The low numbers allowed for maximum effort due to minimal down time between exercises. THE THANG: Warmup: A lap around the field SSH IC x 25 Merkins IC x 20 BBS OYO x 10 Squats IC x 10 Little baby arm circles (front …
12 Men assembled for a little 4 corners action led by YHC on a nice crisp Tuesday morning. Mosey over to the field for a warm-up 30 SSH IC 10 Burpees OYO 20 Squats IC 50 Flutter Kicks IC Went and grabbed the big blocks and met in the corner of the endzone. …
Dear F3 Brothers, This has got to be one of the most tragic events I have experienced in my 22 year police career. I had hoped and prayed that I would never have to endure the hardship of laying a fellow officer, from my department, to rest. I had the opportunity and honor to be …
BOM before taking off, this one’s for Officer Alia… Run to Playground 20 Pull-ups, fast run Meet at The Other Store TOS 25 Flutter Kicks IC 5 wide arm merkins 5 diamond merkins 5 clap merkins x2 Hard Run to end of Bethel Church Rd, Plank at Bethel Church UMC 10-1 Countdown 10 Merkins 10 …
A Tragic and Powerful Morning at Hammer: This One’s for Officer AliaRead More »
Weather – 74 degrees, 94% humidity, overcast, WTF, summer is back? Splinter was supposed to be our final Q of the month and was going to serve as the last installment of 3 straight #Reynolds Week(s) boot camps at #Hammer, but a call to the bullpen was made after his Fri football game was rescheduled for …
13 men, including one FNG and one visitor from Metro (Ice9) appeared in the cool gloom for a little work this morning. What followed was a horse of a different color that involved a bit of standing around and resting (GASP!). YHC, dipped into the HIIT workout book for some high intensity interval training that …
Okra brought the pain this morning at Hammer to nobody’s surprise. It was a kick-your-own-tail style workout characterized by some pretty daunting single rounds repeated multiple times over 10 minutes each. If this workout was easy for you it was your own fault. But, by all accounts the Hammer Pax pushed hard like they always …
Another Dealer’s Choice day at Hammer. 12 PAX came out and put in a tremendous amount of work in a short period of time. If you can’t figure out the format by the name, it’s simple yet devastating. The AO Q calls the first exercise and then passes on the Q through the PAX in any way he …
Conditions: 58 degrees 87% humidity, nearly perfect The Thang: After a few consecutive brutal paver arm/shoulder workouts, YHQ thought his core might be getting a little jealous. Circle up Start with the classic SSH IC X 30 Imperial Walkers IC X 30 Butt-kickers IC X 30 Lap around the football field Partner up for modified Dora 1-2-3 …
You’d think we’d run more on a day so many guys are headed to the hills. Nah, running just eats the clock. Instead Hammer guys ate up 45 minutes of paver work with a few sprints mixed in just to let the hands relax. It was nice. Like this: Conditions: 76 Degrees, 84% Humidity TheThang: Mosey …
With the Blue Ridge Relay coming up for YHC and others, there would be very minimal running this morning. And by minimal running, that means moseying to the block pile to pick them up, to put them pack, and moseying back to COT. Seems like we had a few fartsackers this morning, but for those …
September has proved hotter than August as it was a fairly muggy morning at #Hammer. Hills are always a nice touch to a workout, but today we got creative with the #cinderblocks. The Thang: COP Field * SSH- 20 (4ct) * Baby arm circles forward and backward- 15 (4ct) * 10 hand release merkins …
September rolled in at #Hammer with five visitors from #Thunder on hand to ring in fall’s opening month. YHC was on the docket as QIC and was ready to explore some of the elevation changes across Bethel Church Road while a plan that looked really solid on paper turned out to be really ridiculous. Conditions …
16 posted in what felt like a “crisp” morning, until the workout began and the humidity made itself known. Everyone did upwards of 350+ merkins (including burpees)…not bad Good times were had by all, YHC was informed mid workout that several of the pax have a double header in beer…err, church league softball tonight. oops …
Answering the call to Q at Hammer is always fun to plan. The PAX come out every day ready to work and you can never throw too much at them. Today was a great day to #GetBetter. Conditions: 75 degrees and humid, just another Carolina morning The Thang: Mosey to the football field for the …
The Lexicon includes some exercises YHC had never tried and wanted to spring on the Hammer Pax this morning. Loosen Up Mosey to Field, circle up Prisoner Cell Merkin Burpees 20 OYO Plank Dips 10 IC Mosey to Goal Line The Thang Partner up for Dora 1-2-3s run 100 yards down and back amidst 100 …
Conditions – Low 70s and almost delightful Myrtle read my mind today when he said we’ve been doing a lot of running at bootcamp. We had the Chop Shop 5k then Garnish and McNugget took us all over the place on their Qs. I decided to stay close to home and just work the …
After a few burpee-heavy workouts, the Hammer PAX gathered in the humid gloom and were treated to a burpee-free morning. However, there was some BRR training, whether they were running the race or not. Conditions: 80 degrees, 80% humidity The Thang: Short run down the parking lot for 20 SSH IC. From there, run to The Other …
YHC was really second guessing the decisions on some of these exercises, but it felt SO GOOD once it was all said and done! No surprise, but the Hammer pax destroyed this workout. Great job! Conditons: 73 degrees and 91% humidity The Thang: Slaughter Starter- plus five 25 Burpees OYO (thanks to Chop Shop for …
Its time for the 2015 Hurricane Hike in Camden. This is a great opportunity for any Ruckers to get some distance under weight and also enjoy some good Food, music and other entertainment. Website: http://www.sg.sc.gov/Hike.html The Website says that the Guard needs to be there by 7:15 for weigh in so we will as well. …
Between running a 5k, getting stopped by the police and visiting another AO…..it was good times. YHC thinks in the future running the #battleloop will be left out. Get enough nightmares already from that place, don’t need running through the loop in the dark to be one of them. Great turnout this morning. The Thang- …
Weather – 78 degrees, 87% humidity, another stifling Columbia morning Lucky #13 today for the Hammer PAX. Good group and good effort. KISS for the backblast too…. The Thang Quick mosey around the football field for a brief warmup To the playground, partner up Each partner does 20 pull-ups total, but rotates as follows: 1st …
As I stepped out of the door this morning I was immediately greeted with a not so refreshing wall of humidity. After taking a deep breath of what felt like steam, I decided it would be best to pass on running and all other wind sucking activities… That being said, we still put in work! Conditions: …
Conditions: Swimming in humidity Today was pretty simple, YHC wanted to do a lot of burpees in a quick amount of time and see how hard I could push the men of Hammer. Once again, they answered the call and did not disapoint The Thang “Warm up” 20 burpees Mosey down to …