Anvil Combos

  • When:08/26/2015
  • QIC: Mermaid
  • The PAX: Cane, Red Rocks, Thunder Road, Abba, Dory, O'Tannanbaum, Zuckerberg, Margo, Young Love, Lobsta Roll, Scabby, Mermaid (QIC)


Anvil Combos

YHC and Cane pulled into a deserted Calvary lot.  9 more strong PAX arrived for iron sharpening at Anvil.  A few PAX pushed hard on the 0530 start.  O’Tannanbaum came in hot at 0535 after a visit with Mr. Brown.  He readily joined the PAX in COP.  12 for Anvil with shovel flag flying thanks to Young Love.

Thang

Warm up mosey around a few lots to the Rock Pile.  Grab exercise rock.  Continue mosey to lot above entrance 4.

COP

SSH x 15 IC

Double Nickel Burpee OYO (Burpee with 5 merkin x 5)

Low Slow Squat x 15 IC

Rock Set

15 each civilian cadence: Curl/Press/Tri Extension.  Drop Rock.

North Face Loop.  Run through lot and down to base of NF.  Up NF.  5 Burpee.  Continue back to rocks.  Repeat Rock Set OYO.  Burpees to wait for six.  Grab rock and mosey to Rock Pile for drop off.

Continue mosey to pavilion.

Bench Set

10 Jump Up/15 Derkin/20 Dips

Mosey to base of Champs Field hill.

Triple Nickel/Champs Lap/Bench Set Combo

Triple Nickel with Jump Squat at top and CDD at bottom.  Immediately into lap around perimeter of Champs field to pavilion.  Repeat Bench Set.  Plank-o-rama to wait for six.  Low plank/RAH/RLH/Flapjack

Short mosey across thoroughfare to lot next to Avenue of the Trees for Mary

Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Rosalita x 10/Hold/Heels to Heaven x 10 IC/Hold/4-10 counts

Avenue of Trees Burp and Merk

Start with first half of Burp and Merk.  Burpee 1 with 1 merkin.  2 with 2 merkin.  Up to 5.  AYG quarter mile loop.  Complete 6-10 of Burp and Merk.

Mosey back over to lot above entrance 4.  Quad combo: Plank with 10 count/Plank Walk x 15 IC/Elbow Plank with 10 count/Merkin x 10 IC

NF Loop

AYG around NF loop back to lot above #4.  Mary lead by LR.  Russian Twist x 25 IC.  LBC x 15 IC.

Mosey to lot adjacent to launch lot.  Line up lower street light.

Plank Start Sprints

4-60-yard Sprints each with plank start.  Immediate plank at finish.  Plank starts included:

1. 6 inches with RLH

2. 6 inches with LLH

3. Elbows with RAH/RLH

4. Elbows with LAH/LLH

COT

Moleskin

Tough week for YHC with school starting, M going back to full-time work, and both kids at early schools.  Back-to-back Q’s not planned and attempts to rearrange schedule were fruitless.  Sinus and lung crud a bonus.  Getting through days like today make you stronger.  Having a group of strong PAX to push you makes it possible.  Thank you men, for the push.

Champagne messaged YHC inquiring about the workout and, essentially, HC’d Anvil as his last workout prior to Super Spartan Asheville.  Assured him it would be a good one, then went to work on the weinke, keeping in mind the Super-OCR training idea.  He decided that sleep was better than another tough workout and decided to take the rest.  Probably the better call with a Super Spartan (in Asheville) and the BRR looming.  We missed you out there.  Good luck this weekend brother.  Sorry for the call out on twitter, but couldn’t resist.

The group at Anvil is always a strong one who push hard.  We covered 2.6 miles today and a good portion of the Calvary campus.  Lower humidity made it seem a little like fall.  Hope it sticks around. Usual suspects were out front and included LR, Dory, Abba, Scabby, Cane.  O’Tannanbaum was moving out there today.  Margo, YL, R Rocks, Zuckerberg all pushed hard for 45.  Thunder Road is getting stronger with each post.  Easy to see that and as always, glad to have you with us at Anvil.  A pleasure to lead this fine group at Anvil.   Great work today men.  Strong takeout from Young Love.

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Champagne
8 years ago

Solid workout Mermaid and I appreciate and deserved the call out. ISI.

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