Cadence Practice & Sketchy Buckets

  • When:07/13/16
  • QIC: Thin Mint
  • The PAX: Lorax, Lobsta Roll, Udder, Abacus, Brilleaux, Utah, Lambo, Thunder Road, Hammer, Ickey Shuffle, Tiger Rag, Van Pelt (R), Red Rocks, Knight Rider


Cadence Practice & Sketchy Buckets

15 men showed up in the gloom this morning for a tour of Anvil. We did accomplish the goal of moving around campus and not staying in any one place for too long. Unfortunately, a little over 2 miles later we ran out of time for the last stop at Northface, an Anvil staple, so you did not quite get your money’s worth today.

The Thang

  • 530 mosey to the next lot for COP. No new guys so disclaimer was brief. All IC – SSHx15, IWx15, Squatsx15, Merkinsx10
  • Mosey to the front entrance of the church and circle up for Time Bomb Burpees – high knees in place until YHC says down. Burpee than back to run in place. Next man in the circle calls down and continue until circle complete with a couple more called by the YHC for good measure
  • Mosey to parking lot with the 6 islands for a few rounds
    • 10 merkins, sprint 2 islands, bear crawl 1 island, repeat sprint/bc to end and plank
    • repeat with backward run / crab walk
    • repeat with sprint / lunge walk
  • Mary – IC Flutterx10, Dollyx10, High Flutterx10 holding 6 inches in between
  • Mosey to pavilion for 10 step ups each leg, 10 derkins, 20 dips, run around light post, repeat
  • After 2nd trip around light post People’s Chair for the 6 – Air Press x20 IC
  • Mosey to YHC’s truck where various moderately heavy items were waiting (3 pairs of KBs 30-45lb, 1 pair of 50 lb DBs, 4 buckets roughly 50 lb each) and partner up
    • P1 sprint to the far light post, 5 merkins, hold 6 inches. P2 move with something heavy (a bucket or a pair of weights) to your partner. Hand off weight and sprint back for your merkins/6 inches. Do 2 rounds so each partner carries weight twice then LBC for the 6.
    • Switch weights with another group and repeat 2 rounds with 5 squats and hold squat
  • Mosey to the rock pile for a lifting rock. Civilian cadence Curls x15, OHP x15, Triceps x15, Squats x15, Regular count Curl & Press x 15, return your rock
  • Mosey back to launch. Not enough time for North Face so circle up for Sevens with Merkins and Mountain Climbers IC – try to stay in plank the entire time
  • One more round of Time Bomb burpees around the circle
  • Done. YHC on the takeout

Moleskin

We were treated to some amusement first thing this morning while Tiger Rag tried to get over to the launch point but was blocked multiple times by cones roughly the same color as his Jeep. With the group (eventually) assembled and Van Pelt instructed to put on gloves to protect his delicate mitts, we were off. During the time bomb burpees someone mentioned that with the PAX in control of when we burpee, stalling for the entire workout was technically possible. Luckily, the PAX quickly realized that running in place for 45 minutes is just about the most mind-numbing thing imaginable and we made it around the circle in decent time. Crisis averted.

Definitely heard some nervous chatter about the buckets feeling a little weak/sketchy on the bottom. YHC had never used them for things other than pulling weeds, washing the car, etc. and did say a prayer that a bucket did not give way and send pavers showering down on some poor soul’s legs. Apparently, Lowe’s blue buckets < Home Depot orange buckets. The only other mumbling was that of Ickey Shuffle asking where the rest of the weight was while digging around for 80 lb kettlebells. Rock sets were uneventful aside from VP reminding YHC that 3 comes after 2 when messing up calling cadence.

The 7s of merkins/mountain climbers were a smoker (thanks, Metro). Some knees were seen around the circle but more than a few guys made it through in plank the whole time. Strong work, gentlemen. YHC’s voice was definitely heard cracking once or twice during the last few cadence calls. Note to self for next Q: less cadence, more breathing.

Thanks to Udder who saved YHC some embarrassment during COT by whipping out his phone when YHC realized his own was in the other lot with the buckets. And, thanks to Paper Jam for the pavers that filled our buckets today — they are safely back at Centurion where I found them and remain un-bloodied for the time being. T-claps to Lorax, Knight Rider and Lambo who stopped on their way out to help YHC load the heavy stuff up for departure (btw – meant to ask if it’s Lambo or Lambeau? Saw it this way in another BB and went with it.)

Mumblechatter was relatively low for Anvil today as everyone kept their heads down and put in some solid work. It was an honor to lead this morning. Lobsta Roll and McGee run a great workout at Anvil – if you haven’t been or it’s been a while since you visited, come check it out sometime. I believe Ickey is on Q next week so it’s sure to be a good one.

Announcements

  • F3 Golf – sign up at F3golf.com and/or contribute to one of the AOs sponsoring a hole
  • F3 Dads – SOBs hosting F3 Dads this Saturday in the Bull Ring at Ballantyne Corporate Place at 9AM
  • Ragnar – there are a few spots available on some F3 Ragnar teams (including 2 on YHC’s team). Get in some good trail running and a ton of 2nd F. Plus, it’s after BRR when you’re going to want something else to train for. If interested, contact YHC or JRR Tolkien.

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