- When:01/28/2015
- QIC: Cane
- The PAX: Purple Haze, Voodoo, Scabby, Margo, Brushback, Hannibal, Lobsta Roll, Boutique, Young Love, Poncharello, Icky Shuffle, Rehab, Jaws (WD), Mermaid, Cane
Heavy Lifting at Anvil
This post is written on behalf of Cane by Mermaid.
YHC planted shovel flag and the PAX arrived, ready to do hard work at Anvil, as usual. Haze indicated he may not be ready for a Cane Q and predicted rocks for the PAX. Very good educated guess from Haze. 15 PAX took off for some work.
Thang
Mosey around the vast parking lots of the AO. Backwards run, karaoke left and right. Circle up in front of Sanctuary.
COP
SSH x 30 IC/IW x 20 IC/Merkin x 15 IC
Mosey over to, you guessed it Haze, the Rock Pile. Grab a big exercise rock. Voodoo took it quite literally and grabbed a giant stone. Circle up in the safety of the lot
Rock Sets/Run/Burpee/LBC
Rock exercises done IC with a focus on form. Followed by a 120 yard run around a distant light pole and 10 burpees OYO upon return for first 2 repeatos and LBC for final repeat.
Deadlift x 20/Squat x 20/Good Morning x 20-Run-Burpees
Curl x 20/Press x 20/Tri Extension x 20-Run-burpeess
Repeat x 3 for a total of 6 rock set/run/burpee/LBC (LBC’s sub for burpees for #5 and 6)
Return rocks to pile. Line up in parking lot. Form 5 groups of 3.
Relay Races
3 man team. Each member run 60 yards. Complete 5 plyo-merkin (hands leave ground). Run back and tag next member. Plank upon return. Completed 2x.
Mosey back to launch lot. Flutter x 25 IC
Moleskin
Cane gave me nothing to include here so this is all YHC. Haze was spot on with the rock comment. Cane enjoys weight training and we certainly did some lifting today. Some of the PAX were a little ambitious with first choices for rocks and PAX were encouraged to find the right size after a the first repetition. As Voodoo wisely carried his giant stone to the pile for a more suitable rock he muttered, “Walk of shame.” The rock sets hurt and were well thought out. The run/burpee and run/LBC breaks were much welcomed by the PAX. Fairly certain the PAX all enjoyed the relays. Team of Brushback, Cane, Hannibal was moving fast and may have finished first. Icky Shuffle demonstrated that now legendary fast twitch burst he has become known for during the relays. Great job pushing one another and getting stronger at Anvil. Welcome to Jaws who was site FNG and is new to F3. Please come back and do more work with the men of Anvil. Good to see Poncharello again today. Keep on posting. T-claps to Hannibal for both running fast all morning and for taking us out in a very meaningful prayer.
Angry white sedan sighting at about the 30-minute mark. No problems today unless you consider rate of speed of said sedan a problem. Stay alert men. Keep each other safe.
Thanks to Cane for leading the men of Anvil this morning. Strong Q brother.
Announcements
Team Chepul Hill. 3/21/2015. Race to raise money for brain cancer research. Check weekly email for link to sign up.
USMC Mud Run is 4/11/2015. Start getting teams together now. Pre-blast is promised soon.
Blue Ridge Relay. Express interest to Turkey Leg. See weekly email or website for additional information.
Mermaid administrator
Great Q, Cane. Due to illness, travel, laziness, etc. that was my first boot camp of the new year and it definitely hurt. I “enjoyed” the rock set after switching to a more modest rock for rounds 2 and 3. In my defense, I thought Cane was just planning to do calf raises and shrugs with the rock. Imagine my surprise when I was expected to do curls and tricep extensions with it.
Young Love upsized when I downsized and might have picked it up for the last two rounds. And that’s after leading a ridiculous Skunkworks beatdown yesterday (not that I was there). #beastmode
You never know what to expect, Voodoo, when you pick up a rock, even when the Q calls it an exercise rock. I somehow picked the perfect size and was able to complete all but about 2 tri extensions. Nice change of pace and good to push around some weight. Felt like saying, “I pick things up, I put them down,” during that workout. Gotta say it like the Planet Fitness guy with the European accent. Aye.
We can make that happen Ickey. Anvil is full through Qtr 1, but I will make sure to get you in Qtr 2. Centurion is open 4/10 and 5/8 if you want to sign up over there:
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