I’m Kicking My Ass

I’m Kicking My Ass

If it weren’t for my M, you guys would have been Q-less this morning.  It’s been a little busy at work these days and I haven’t been very good about checking my personal calendar.  Fortunately the M was kind enough to remind me that I was scheduled to Q at Anvil today…so you can thank her for today’s fun.  In my haste to quickly plan today’s workout I went back to the archives and picked out a few golden oldies.  So after a brief (and probably not so solid) disclaimer, we departed the place where a shovel flag would normally be planted and did a little work on the Anvil campus.  It went something like this…

COP – Burpee Countdown

• SSH x 15
• 10 burpees
• IW x 15
• 9 burpees
• Squats x 15
• 8 burpees
• Plank jacks x 15
• 7 burpees
• Merkins x 15
• 6 burpees
• LBC x 15
• 5 burpees
• Wide arm x 15
• 4 burpees
• Flutter x 15
• 3 burpees
• Jump squats x 15
• 2 burpees
• Dolly x 15
• 1 burpee

The Beast – 6 rounds of exercises x 6 sets per round x 6 reps per set, exercises were:

• Squats
• LBC
• Burpees
• Lunge (3 each side)
• Merkins
• Flutter

 Partner Rock Exercises (One runs / One works, flapjack, repeat until pair reaches target reps)

• Squats – 100 reps
• Bicep Curls – 100 reps
• Tricep Extension – 100 reps
• Overhead Press – 100 reps
• Front arm raises – 100 reps

The Skinny:

So what happened to my shovel flag anyways?  My first (and only) shovel flag construction was nowhere to be found this morning.  Man…you leave something in someone else’s hands and things just fall apart!  What’s next?  Why don’t we just move the AO down to Dunkin Donuts and run in circles every Wednesday?

In all seriousness though, I love coming back to Anvil.  It continues to be a great AO with a reputation for delivering a good ass-kicking.  I even gave myself one this morning.  Despite my better judgement I went forward with the burpee ladder and calling burpees during the beast.  I know McGee approved, but my back is going to be pissed at me for days.  That’s what I get for having such “fantastic” burpee form.  You know I barely made it through COP today…still feeling the effects of being on a Caribbean cruise last week.  Ever run on a cruise ship before?  Nothing like navigating a 1/6 mile jogging track and dodging people who decide to use it for their Sunday morning stroll…I mean really…the boat is like a small city, isn’t there another place to walk?  So on other days I tried the treadmill…THAT’S a lot of fun on a giant boat.  I think I got in some good strength training though holding on and trying not to be that guy that gets thrown by the treadmill.  But enough about me…  back to the workout…

The Beast made a return today.  First time I’ve done that in probably two years.  Threw the pax a twist by putting the burpees in the middle instead of the end.  The pax was certainly ready to put more in when I falsely called burpees again for a seventh exercise.  Only 9 more would have put us at the century mark, but I pulled ’em back and we moseyed to the rock pile for a little strength work.  We got our partners, grabbed a stone, and found a nice spot under the parking lot lights. Nice work by all the pax here…I found myself staring at everyones backs during my running portion.  This paid dividends as I gave Prohibition plenty of time to handle all the reps with the rock.

Good to see some new guys I haven’t worked out with before in Snuka, Wrinkle, Thunder Road and Bookie.  Nice work this morning…and apologies if we’ve posted together and I simply forgot.  Albert Schweitzer once said “happiness is nothing more than good health and a bad memory”.

Utah, Rachel, Pro…glad I wasn’t the only sucker to show up again after the Fast Twitch beatdown yesterday.  Van Pelt, where the heck were you yesterday?  You missed a fun one.

Mermaid – loved hearing about your vacation this morning.  Surprised you are able to do anything this week after landing that huge, white marlin!

Slumdog is clearly finding the F3 bug again after a 4 year hiatus.  I think this morning was his fourth post in a week!  Red Rocks – he was very relieved that fireman carries weren’t called during the partner work this morning.

Snowflake – nice work on the extra credit running in and out to the workout this morning!  Couldn’t help feel a little jealous hearing you talk about your past marathon performance.  You and IronHorse demand mucho respect!

Cane, Brillo, pretty sure I was staring at your backs most of the time this morning.  Nice work as usual.

Scabby – look for a call from Thin Mint…they’ll be expecting you for the Smoky Mountain Relay this weekend!

Announcements:

• F3 Pittsburgh – launch 4/29, still looking for potential pax contacts in Pittsburgh…send ’em to Baracus
• Smoky Mountain Relay Saturday – Up ‘N Over needs a runner – contact Thin Mint
• BROlympics – 6am Saturday at Community House Elementary