Triple Nickel Tour at Anvil

  • When:08/20/2014
  • QIC: Mermaid
  • The PAX: Swanson (PR), Pluff Mud, Purple Haze, Crabcake, Billy Jean, Icky Shuffle, Boutique, Cane, Zuckerberg, Iron Horse (WD), Baracus, Lobster Roll, Hair Ball, Red Rocks, Lumberg, Mermaid (QIC)


Triple Nickel Tour at Anvil

Shovel flag planted firmly by Baracus.  16 fine men on site and ready to hit it hard at  Anvil.  Disclaimer given and workout started promptly at 0530, thanks to Baracus who loaned YHC his watch.

Thang

25 merkin OYO

Mosey across the parking lots to lot closest to North Face.

COP

25 merkin OYO

Mountain Climber x 20 IC

Jump Squat x 15 IC

25 merkin OYO

Mosey to bottom of North Face.

Triple Nickel Tour

Triple Nickel involves starting at the bottom of a hill, running to the top, doing 5x called exercise, running to the bottom, doing 5x called exercise, 5 repetitions.  The called exercise was the Burpee at our 5 stops: North Face, Entrance 4, Soccer Field Hill, Entrance 4, North Face.  1 rep at each stop with either plank-o-rama or SSH (IC) to wait for 6.  Pax ran back up hill at each stop to mosey to the following stop.  At NF for rep #5 we ran up, did 5 burpees, backward bear crawl down, 5 burpees, bear crawl back up.

Merkin Set 

10 each civilian cadence: wide, offset left, offset right, diamond (40)

Mosey to COP parking lot

Heels to Heaven x 20 IC

Bicycle x 20 IC

Mosey to pavilion (the sweatbox)

Bench Set

15 Jump up/15 dip/15 derkin

30 LBC

10 Jump up/10 dip/ 10 derkin

30 LBC

5 Jump up/5 dip/5 derkin

Mosey to launch lot

25 merkin OYO

Moleskin

YHC did some sad clown pre-KB as none of the usuals joined.  Pre-run for Swanson.  Humid morning today.  Triple Nickel tour was tough.  A good bit of running and burpees always a crowd pleaser.  The bonus return trip up each hill to the next rep spot was appreciated by Purple Haze.  Not a lot of mumblechatter out there today.  A lot of movement and no 10 counts.  Merkin count confirmed by pax at 230, though may have missed a few above.  Strong work by all pax today.  Iron Horse took us out in BOM.  Always a pleasure to lead at Anvil.

Announcements

Read your weekly email for latest information and announcements.  Check website, of course.

BRR teams need drivers.  Contact Baracus if you can help or for more information.

Contact Champagne if you can help with a tutoring program in South Charlotte.

 

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