Skip to content

A Few Pax Head Downrange…. Virtually

My brother Hammer in F3KC was leading the KC Zoom workout at 5:30am central time and challenged me and some others to join.  Speed Bump and Nails came along for the quick trip to the middle of the county.


Warm Up:

  • Arm Circles x 30 IC forward
  • Arm Circles x 30 IC backwards (these puppies add up)
  • Moroccan Night Club x 15 IC
  • Merkins x 20
  • Calf Strech

The Thang:

  • Can’t really remember everything but it was a good mix of stationary exercises. Lots of Merkins, Flutters, American Hammers, American Punch Outs (hammers with a twist punch), Buzz Saws (this one is good, it’s an elbow plank where you rock forward and backward like a buzz saw), side planks, deep stretching, about 300 squats.  Definitely a different sort of workout but with nowhere to hide the reps were on point with form and added up.

Extra Credit:

  • Run 1 mile


Thanks to Hammer for leading and taking us out in prayer.


(No Ratings Yet)