Meat and Potatoes

Meat and Potatoes

Upper 50s and lower humidity made for a fine morning to do some work at Anvil.  With site-Q’s McGee and Lobsta unable to post, the VSF was flying.  Two FNGs on site when YHC arrived.  Warmly welcomed by the PAX.  Then, out of the darkness, Brushback joins the PAX after running the quarter mile in.  Crew of 19 is disclaimed by the QIC.

Thang

Mosey through the vast Calvary parking lots over to lot near entrance 1

COP

SSH x 15 IC

Imperial Walker x 15 IC

Mountain Climber x 15 IC-hold plank

Merkin x 15 IC

Short mosey to adjacent lot next 51.

Repeats

Bear crawl to 1st island.  AYG to end of the parking lot.  10 Burpee.  AYG back to 1st island.  Lunge walk to start.  Plank to wait for 6.

Repeat x 2.  Rep 2: 20 Jump Squat at end.  3: 30 Merkin at end.

Mary: Flutter x 15/Dolly x 15

Mosey to Pavilion.

Bench Set: 15 Jump or Step-Up/15 Dips/15 Derkin

Mosey to base of CHAMPS hill.

Triple Nickel

5 Burpees/Run up Hill/5 Carolina Dry Docks/Run down Hill/5 Reps (5/5/5 for Triple Nickel)

Chair Plank to regroup.

Mosey to Rock Pile

Rapid Fire Rock Set (per Twitter request from Haze)

Exercises done consecutively in civilian cadence to 10.  QIC calls up or down, PAX calls 1-10.

Curls/Tri Extension/Overhead Press/Curls/Tri Extension/Overhead Press/Rock Squat/Curl

5 Rockees OYO and deposit rock to pile.

Mosey back to Pavilion.

Repeat Bench Set x 2.  Upon completion, one lap around perimeter of CHAMPS field.  Finish at parking lot across thoroughfare from Pavilion.  Plank to wait for 6.  Merkin x 10 IC.  Mary: Heels to Heaven x 15 IC/6 inches/High Flutter x 15 IC/6 inches.  Recover and mosey to launch lot.

COT

Moleskin

Welcome to our FNG’s, Brilleaux (pronounced: “Brillo”) and Once-ler.  Solid work out there.  Glad to have you join us at Anvil.  Kotters to Brushback, who was a soft commit for Anvil when we chatted after church on Sunday.  Great to have you back out with the PAX.  2nd post for Schneider, who was recently an FNG at Anvil a few weeks ago.  Keep on posting.  Knight Rider was #kotters and late last week at Anvil.  Today he was on time and slayed all the work.  Welcome to Queen, who typically posts at Hydra.  He may have been a site-FNG.  Another PAX who killed the workout.  Hops took off like he was shot from a cannon on the 1st repeat and stayed near the front for all the work.  Usual guys pushing the pace today.  Alf, Thin Mint, Lorax.  Red Rocks looking fast and strong, along with Cane, Hammer, Abba, Lambo.  All pushed hard today at Anvil.  Rapid Fire Rock set audibled in at the request of Purple Haze.  He mentioned pool season.  YHC will work on some new material to keep it fresh.  These first couple of Q’s off IR included some staples.  Meat and potatoes, if you will.  Old school stuff.  Covered 2.45 per the Garmin.  Lower temp and humidity was a welcome change over the past few days.  T-claps to Hops for the takeout prayer in Ball of Man.  Keep site-Q McGee’s mother in prayers for healing.  Always a pleasure and an honor to lead the men of Anvil.

Also noteworthy: YHC and Van Pelt talked a little BBQ after BOM.  Sauceman’s BBQ at Tryon and West tops his list for Charlotte ‘Cue.  Moves to the top of my list for Charlotte eateries I need to try.

Announcements

F3 Dads.  Saturday at 0900 at Francis Beatty Park (A51) and SOB option at the Bull Ring in Ballantyne.  Same time.  The kids and dads have a great time.  Check it out.  I am out this week due to swim meet.  Mr. Brady is A51 Q.

Whetstone Program.  PAX mentoring program.  Sign up as mentor or mentee.  Lex Luther is A51 Q.