- When:09/16/15
- QIC: Brushback
- The PAX: Tiger Rag, Champagne, Lobsta Roll, Mermaid, Cane, Lambeau, Thunder Road, Chanel, Abba, Rappers Delight, Rehab, Voodoo, Icky Shuffle, Van Pelt, Sundancer, Zuckerberg, Dear Abby, Margo, Lorax, Scabby, Turkey Leg, Swiper, Brushback (QIC)
Back in the Saddle
The M has been selfishly taking away my Wednesday workouts to pursue her own fitness aspirations. That’s going to have to change. Missed the Anvil crew and was happy to be back. No new guys, only 2 site FNGs (Swiper and Sundancer)…let’s go.
Moving COP: no time for circling up
- Mosey over to North Face (NF): called exercise at starting point / run NF / called exercise at top / back to start
- Low slow squats x 15 IC
- Traverse the NF
- IW x 10 IC
- Merkins x 15 IC
- Traverse NF
- 10 HR burpees OYO
- CDD x 15 IC
- Traverse NF
- Over to benches by Church: Incline merkins x 15 IC
- Get on your horse over to front of Church…
- Plank work:
- Slow Maktar Ndiaye’s x 10 (civilian count)
- hold plank
- 6 inches……10 count courtesy of Van Pelt
- Plank walk approximately 20 yards, bearcrawl slolom through Church columns….rinse and repeat in reverse direction (#symmetry)
- Burp ‘n Merk to 10 – burpee w/ 1 merkin, burpee w/ 2 merkins…..burpee w/ 10 merkins
- Rock work
- 21s curls / 10 diamonds on rock / AYG to light pole (75 yards and back)
- Asinines x 10 OYO / 10 diamonds on rock / AYG
- Curls x 10 / 10 diamonds / AYG
- Asinines x 5 OYO / 5 diamonds / AYG
- Sweatbox benches:
- 10 derkins…hold….10 derkins
- 10 derkins…hold….10 derkins
- Sprint work:
- Plank, 5 HR merkins, hold…AYG to light pole (100 yards)
- Plank, 6 inches (watch out for truck)….AYG back to start
- Plank, 6 inches…..AYG
- Plank….AYG
- Mary:
- Flutter x 28 IC
- Freddy Mercury x 20 IC
- Rosalita x 15 IC (call courtesy of Mermaid)
- LBC x 10 IC (call courtesy of Lorax)
- 10 HR merkins
DONE
Das Skins
Awesome being back to Anvil and at the Q spot. Wasn’t sure i was going to make it today, as around 3:30 i awoke for the day to a wonderful stomach issue. I’ll spare everyone the details…though i did burden Voodoo, Sundancer and Chanel with the deets…sorry #isharedtoomuch #besties #hopeyoucaneattoday.
Strong crew today; people were blazing on the AYGs #leadingfromthemiddle.
Great to have a couple brothers in Swiper and Sundancer that i’ve met since hitting SOFA WIB join us. Everyone should try this workout. Seriously the hardest workout in F3 off Rea Road at 5:30 that meets at Olde Providence. Fast dudes.
Brushback author
Brush, an amazing recall of the workout. You must have written it out. I can’t remember what a Freddy Mercury is, much less how many of them we did. Great Q.
Agreed with the North Face. I personally liked Tarmac 6A-14b on the east/northeast side of the west entrance. Great area for sprints. If you didn’t like it, congrats. There’s only 168 other lanes you can run in.
There was some mumblechatter about the size of my rock. As we all know, it’s not the size of the rock that matters, it’s how heavy it is.
Appreciate the SOFA WIB support. I smoked myself, so i’m hoping i was able to help sharpen most if not all of the Pax.
The Anvil AO is quite expansive. Most square footage of pavement in the Northern hemisphere. Equal to the size of the state of Rhode Island.
And Swiper…come on…i said “lifting stone/rock” #FOF
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