Ultimate Closer

  • QIC: Lobsta Roll
  • The PAX: Young Love, Ickey Shuffle, Van Pelt (respect), Deep Dish, Margo, Purple Haze, Mermaid, Turkey Leg, Brushback, Cane, Puppy Love (respect/site FNG), Boutique, Hannibal, Lobsta Roll


Ultimate Closer

POSTED ON BEHALF OF LOBSTA ROLL

Shovel flag planted by Young Love.  YHC and Brushback gave Margo some KB instruction for his first swing session.  14 men were disclaimed by Lobsta Roll and then directed to follow him.  Off we went.

Mosey around the lots of Anvil AO with butt-kickers and high knees.  Weaved our way over to the Life Center courtyard.

COP 

SSH x 30 IC

25 merkin OYO

IW x 25 IC

25 merkin OYO

Low Slow Squat x 20 IC

Good Form Merkin x 15 IC

Mosey over to the rock pile and pick a non-running stone.  Circle up.

Stone exercises done in cadence in descending numbers: 20/15/10/5 with MARY OYO after each rep.  This set was done 3 times with 3 different stone exercises and 3 different MARY calls.  Each rep was followed by a suicide in the adjacent parking lot.

1. Shoulder Press/25 LBC (20 Press/25 LBC/15 Press/25 LBC/10 Press/25 LBC/5 press/25 LBC/Suicide run)

2. Curl/25 Flutter/Suicide

3. Tri Extension/25 Dolly/Suicide.  Bring stones home.

Mosey to the base of NF.  Line up at bottom.  Sprint to the top.  10 burpee OYO.  Run around and back to the start at base.  Plank.  Took 2 more trips up with ascending number of burpees (15/20).  Reps 2 and 3 started from the plank position.

Mosey through campus to launch lot.  Circle up and plank.  Plank-o-rama followed by a mountain climbers IC and Peter Parker IC.  Not sure of numbers.  BOM

Moleskin

COP hurt bad.  Stone set hurt even worse.  NF sprints with ascending burpees was the ultimate closer.  Perhaps a new #F3Anvil tradition to close with?  As always, Lobsta Roll put together a strong Q that did not disappoint.  Good crew at Anvil.  All PAX pushing hard to get through this smoker.  Great to have Puppy Love join us as site FNG.  Also great to have Cane back in action as he has been recovering from an injury.  Thank you to Young Love for a very meaningful takeout today.

Announcements 

Prayers for Margo and his family.  They have fostered a baby for 9 months and the baby will now live with her grandmother.  Prayers to Margo’s family for strength and for the child to thrive in this new living situation.

Team Chepul Hill.  Join to run a 5/10K 03/21 at Marshal Park to raise money for brain cancer research.  Look for link on website or Twitter.

HDHH TONIGHT at Mellow Mushroom from 5-8.  Portion of proceeds will be used to help fund a Nicaraguan mission trip to send F3 men to help repair a bridge.  Go get some food and drink.

Check weekly email for most current information and announcements.

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Hops
9 years ago

Deep Dish comes out of hibernation – Kotters!
And good to see Cane back out – aye!

Margo
9 years ago

Thank you Brushback and Mermaid for the KB tutorial. The ending today was intense to say the least.

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