Date: Thursday September 27, 2018
Conditions – 52 and clear. A great change from the hot, muggy mornings in Columbia.
For YHC’s second trip to dip city, I asked Denari if it would be ok for me to guest Q. He was down. I was thrilled to be able to show the pax some of the things we do at Hammer in Columbia. It was a beat down that I am sure we will all be feeling for days. I will definitely be back again.
25 SSH IC
5 dead hang pull-ups and then 6 dips. Run the 400M track.
4 dead hang pull-ups and then 7 dips.
3 dead hang pull-ups and then 8 dips. Run the 400M track.
2 dead hang pull-ups and then 9 dips.
1 dead hang pull-up and then 10 dips. Sprint the straight aways on track, mosey the curves.
Stop at the tennis courts for some suicides.
Partner up. Partner 1 does a suicide while partner 2 does an exercise. Flap Jack
Round 1: Partner 1 – Bear Crawl touching each line of the tennis court. Down forward, back backwards. Partner 2 – Big Boy Sit-ups. Flap Jack
Round 2: Partner 1 – Low and Slow basketball slide touching each line of tennis court. Partner 2 – flutter kicks
Round 3: Partner 1 – Normal Suicide touching every line of both tennis courts. Partner 2 – Hold plank
Round 4: Partner 1 – Broad jump touching each line of tennis court – Partner 2 – Wall sits
Round 5: Partner 1 – lung walk forward and backwards touching each line of tennis court. Partner 2 – Freddie Mercury’s
Round 6: Partner 1 – crab walk forward and backwards touching each line of tennis court. – LBC’s
Wheelbarrow walk with your partner. At end of the tennis court partner that is on the ground does 10 merkins with partner holding legs. Partner 2 then does 10 curls while holding partner’s legs. Flap jack.
Repeat 5 times.
With 4 minutes remaining each Pax called an ab exercise. Denari calls James Bond. Lavender calls hold plank for 60 seconds. Sit Down calls 20 big boy’s.
Walk back to COT.
BOM – YHC