Lucky Seven

  • When:01/14/2015
  • QIC: Mermaid
  • The PAX: Purple Haze (WD), Icky Shuffle, Margo, Cane, Boutique, Young Love


Lucky Seven

Shovel flag planted firmly by Cane.  7 strong men determined that the weather forecast would not keep them from getting better at Anvil.  Weather was a non-factor.  No disclaimer needed for this veteran crew.  Off we went into the gloom.

Thang

Mosey from launch lot between CDC and sanctuary around the front of the sanctuary to the field by entrance 3 off Rae Rd.

COP

SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC

Alternating Shoulder Taps x 15 IC

Merkin x 15 IC

Short mosey down to the base of North Face

Jacob’s Ladder

7 trips up North Face with increasing number of Double Merkin Burpees at the top.  Started with 1 and increased by 1 each trip up to 7.  Plank at top to wait for six.

Mosey to parking lot between Main Galleria Entrance and launch lot.

Mary

Exercises to 10 IC: Flutter/Dolly/Heels to Heaven/LBC/Rosalita/Hold

Protractor with three 10 counts at 6 inches/45/6 inches

Merkin x 20 IC

Mosey to base of hill at soccer fields.

Triple Nickel

Run to top of hill.  5 Crucible Merkin.  Run to bottom.  5 Squats.  5 reps

When finished with Triple Nickel take one full lap around CHAMP fields perimeter to the pavilion and complete Bench Set: 15 step-up/15 dip/15 derkin.  Take immediate seat in People’s Chair upon completion.  10 count from each PAX when all assumed position.

Mosey to rock pile and grab an exercise rock.

Rapid Fire Rock Set

Exercises to 15 in civilian cadence count: Curl/Tri Extension/Press/Overhead hold with two 10 counts.  2 repetitions.  Drop rock.  Merkin x 15 IC.

Mosey to far side of launch lot.  Line up.

Short Rest Sprints

AYG across parking lot x 8

Wheel of Merkin after sprint #4.  At curb, 15 incline merkin.  Rotate 90.  15 offset right merkin.  Rotate 90.  15 derkin.  Rotate 90.  15 offset left merkin.  Offset with one hand on curb.

Complete last 4 sprints to end at shovel flag for BOM.

Moleskin

Weather forecast was wrong.  Perfect conditions for the work we do at Anvil.  Small, but powerful crew took to getting through YHC’s weinke.  Jacob’s Ladder at North Face got the heart rate up.  Boutique and Margo pushing hard and leading the way on this set.  Strong work by all to stay close together and push each other.  Lots of sharpening today at Anvil.  Triple Nickel/Lap/Bench Set/People’s Chair was a good combo.  PAX continued to push each other through this set.  Rapid Rock Sets seem to find a way into most of YHC’s workouts.  Overhead holds with double 10 counts were felt by all and reminded YHC of a scene in Unbroken.  Sprints to end the workout done in attempt to empty some gas tanks.  Would have needed another 45 minutes with this group.  Very strong work by all today.  Thank you for pushing YHC and one another men.  Thank you to Young Love for a very meaningful takeout prayer.  Truly a pleasure and privilege to lead a fine group of men through this workout.

Announcements

Blue Ridge Relay.  If you are interested see the pre-blast email sent out by Turkey Leg and express your interest to him directly.  It is a great opportunity for 1st F and 2nd F.

Hoskins Park Ministry volunteer opportunity 01/24/2015.  Iron Horse looking for 20-30 HC’s to help scrape paint off a house being rehabilitated to house 5 homeless men in Charlotte.  9:30 to 3:00.  Get in touch with IH if you can help.

Team Chepul Hill.  03/21/2015 10K/5K/1 mile fun run to raise money for brain cancer research.  See preblast, weekly email, and tweets from Chelms aka Tater Tot for more information.

About the author

Mermaid administrator

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x