It’s Hammer Time

by | Apr 22, 2019 | Back Blasts

QIC: No-See-Um, Flat Tire, Grouper, Apnea
PAX POSTED: No-See-Um, Flat Tire, Grouper, Apnea

Four PAX came out this cool morning to Moorhen Way to kick off the 4th week of the April challenge (Dips and American Hammers). Both the L7 Weenies and Sneaky Pete’s were equally represented today.



Baby Arm Circles OYO X 10 (Forward & Reverse)

Cotton Pickers OYO X 15

One lap around the block to get the blood flowing

Once back at No-See-Um’s driveway we got straight to work.

The Thang

Round 1

We broke things up this morning by having two PAX do dips on two vertical cinder blocks while the other two split between jump rope and mountain climbers/plank jacks. Once first two PAX completed the set of dips, we switched.

First set was 50 dips with stations

Another set of 25 dips with stations followed up by 50 American Hammers (per side).

Quick mosey around the block to break things up followed by another 50 American Hammers at the end.


75 Dips 100 American Hammers


Round 2

More stations mixed with Dips and Hammers and we got in another 125 Dips and 150 American Hammers


200 Dips 250 American Hammers


Round 3

Quick Mosey to the lake gate nearby for a set of 25 dips and another 50 American Hammers

Mosey back to No-See-Um’s driveway to finish up with another 75 dips, 100 American hammers, more stations (jump rope, mountain climbers, lunges, squats) and one last mosey to the corner and back mixed in.




300 Dips 400 American Hammers total plus station work and 1.25 miles of mosey


Great way to kick off the last full week of the April Challenge as one F3.