16 PAX arrived at Anvil ready to crush another installment of our Wednesday painfest. Shovel flag planted firmly by Young Love. YHC gave a disclaimer to the PAX. Off we went into this great AO.
Thang
Fast mosey around the around the CDC, Chapel, and Sanctuary to the parking lot above the Main Galleria entrance.
COP
SSH x 15 IC
Low Slow Squat x 15
Merkin x 15 IC. Hold Plank
MC x 21 IC. Hold Plank
Plank Walk Right/Left x 15 IC. Hold Plank
Werkin x 10 IC
Clurpee x 10 OYO (Burpee with hand clap merkin)
Short mosey to the bottom of North Face.
NF Repeats
Sprint up NF. Continue around the row of trees and back to the base of NF and repeat x 2 for 3 trips up. Fast mosey to COP lot and plank to wait for six.
Plank-o-rama
Mary: Flutter x 20 IC/Hold/Heels to Heaven x 20 IC/Hold/Dolly x 20 IC
Short Mosey to adjacent parking lot. Line up along the curb. 50 yards to opposing curb.
Merkin/Sprint Set
10 merkin/Sprint 50 yards/10 merkin. Repeat to 100 merkin.
People’s Chair Air Plank with arms out. 4 ten counts.
Short mosey to the rock pile. Grab exercise rock.
Rapid Fire Rock Set
Civilian cadence to 20: Curl/Tri Extension/Press
10 Rockees (Burpee with rock)
Civilian cadence to 10: Curl/Tri Extension/Press
10 Rockees
Mosey over to pavilion. Grab a bench.
Bench Set/CHAMP Field Perimeter Combo
15 Jump Up/15 Dip/15 Derkin
At completion of bench set run a lap around the perimeter of CHAMP field at fast pace. Return to pavilion. Plank-o-rama to wait for six.
Repeat Bench Set.
Short mosey to adjacent parking lot.
Sprints
Approximately 80 yards. Belly start. Short rest. 4 reps. PAX called on to give the start.
Mosey back to launch lot for COT
Moleskin
Last F3 workout for YHC prior to the Mud Run. Wanted to make it count. Hope no one left disappointed. Welcome to Green Bean. Site FNG from ATL. Newish to F3 with 6 or 7 posts under his belt. Great to have you and nicely done today. Great to see Swanson come out of winter hibernation. Keep on coming out. Champagne emerged from his KB cave looking huge. T-claps to our PAX who ran in. Dory and Sacagawea clipped 2.6 from the neighborhood. Brushback ran in and back. All three of these PAX were pushing the pace on NF and the sprints. Sacagawea was Larry Bird on most sets #gazelle. Bushwood pushed the pace on the CHAMP field lap. Anvil workhorses crushed it as usual. Purple Haze, Margo, Boutique, Scabby, Cane, Ickey Shuffle, Young Love, Van Pelt. Great work today men. YHC took us out in BOM.
Always enjoy leading the strong Anvil PAX. This crew pushes hard on everything. Thank you for coming out and helping to sharpen yourselves and one another. #ISI
Announcements
04/12/2015: Fundraiser for a little boy named Xander who is fighting a brain tumor. This little guy has a big fight. Olde Mecklenburg Brewery from 1:00-7:00. Family friendly. Bounce houses, etc. Option to ride a bus from Cameron Woods neighborhood clubhouse. Contact Boutique for more information.
Sign up for F3 Golf. See weekly email or f3nation.com for more details. Proceeds to fund F3 Leap efforts.
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