Merkin Form Police at Anvil

Merkin Form Police at Anvil

YHC was on the Anvil calendar for 8/2, which is next week.  Alf swapped out weeks and this led to YHC’s 4th Q in 5 workouts.  Apparently, the 1st workout disclaimer on Thursday of last week set the bar high.  Quite a few mumbles about how this morning’s disclaimer, though thorough, was not nearly as good as the Rebel Yell rendition.  Veteran crew of 12 took off, fully aware of the inherent risks involved.

4/10 mile mosey through the vast expanse of the Calvary AO parking lots.  Fairly brisk pace with a nice breeze.  Circle up near pavilion.

COP

SSH x 10

Mountain Climber x 10

Low Slow Squat x 10

Merkin x 15

Plank Walk x 10

Alternating Shoulder Taps x 10

Carolina Dry Docks x 10

Short mosey to pavilion.

Bench Set

10 Step Up/10 Dip/10 Derkin–Chair plank to regroup

Mosey to Avenue of Trees.

Merkin Stroll Down the Avenue

Stop at each of 9 trees on the right side of the avenue.  10 Merkins.  Alternate between Regular/Wide/Diamond.  90 total.

Plank series to regroup.

Mosey to the courtyard.  Grab some wall.

Courtyard Variety Pack

20 Hip Slappers/20 Heels to Heaven/5 Hand-Release Burpees

People’s Chair to regroup.

Mosey to Entrance 2 Rock Pile.  Grab Lifting Rock.

Rock Set

10 Thrusters/10 Curls/5 Rockees

Mosey to 1st lot at Entrance 1.

Alternate mode of locomotion between islands.  Lunge Walk/Bear Crawl.  All the way to the end.

Mary

Flutter x 10/Dolly x 30

Mosey back to the pavilion.

Repeat Bench Set/Merkin Stroll Down the Avenue/Courtyard Variety Pack/Rock Set.  AYG.

Mary

Brilleaux: 25 Freddie Mercury/McGee: 10 Scissors/Lorax: 10 American Hammer

Mosey back to Entrance 1 Lot.  AYG length of lot.

Jump Squat to regroup.

Mosey a few lots over.  AYG full length of lot.

Continue mosey to next lot.  10 Hand-Release Merkin.  AYG length of lot.

Mosey to lot adjacent to launch.  5 Burpees.  AYG between light poles.  10 Merkin.  AYG back.  Finish with 5 Burpees.

COT

Moleskin

80 degrees today, but felt much cooler with a consistent breeze.  Thankful for that.

Wrote this workout for a previous convergence with Death Valley followed by Dredd testimony.  Concerns regarding large numbers and we thought we may need to split the group.  Last minute decision to keep the 45ish PAX together.  Thin Mint did a great job leading a crew highlighted by some serious mumblechatter from F3 Nan’tan Dredd.  Enjoyed that morning.

Champagne called out McGee on his merkin form on the AYG round of the Merkin Stroll Down the Avenue.  Something along the lines of, “McGee, are you at least going to do one real merkin.”  He fired back with, “Hey, did you do shoulder presses with 125 lb dumbells yesterday at the gym?”  YHC inquired as to what impact that would have on merkin form.  McGee then called out Brilleaux on his merkin form.  Men, all the way down and all the way up.  Simple.  Or, modify as necessary.  You get out what you put in.  YHC later called Hand-Release merkins with a brief explanation that many fitness experts consider these the perfect push-up as they force the exerciser all the way down.  Will and determination should force said exerciser all the way up.  Enough on that.

Things got a little weird down by the rock pile.  Somebody subtly called YHC’s chose rock “small” in more words.  YHC responded that it looked bigger in the pile.  McGee quickly responded with, “That’s what she said.”  Touche.  Kicker was when YHC subsequently called Thrusters.  All in good fun.

Lorax, McGee, Rachel, Brilleaux toward the front.  Snuka out front on the Entrance 1 full lot sprint.  55 years old.  Impressive.

The alternating lunge walk/bear crawl not a crowd favorite.  Understandably so.  YHC didn’t really enjoy it either.  Hence, the sprint after round 2.  Try to keep the PAX happy, to a point.  Part of the draw for F3 workouts, at least for YHC, is pushing through undesirable sets.  Sets that I wouldn’t do on my own.   These make you stronger.  I work so much harder at F3 workouts than I do on my “off” days at the gym when the M posts FIA or I need a reprieve from running.  The faster man next to you makes you work harder.

Well done today men.  Always enjoy leading the men of Anvil.  Time to gear up to take my boy and the neighbor twin girls out for a morning of fishing.

Announcements

F3 Golf.  4th Annual.  10/27/2017 Olde Sycamore GC.  Put it on the calendar.  All $ to fund LEAP Expansion to cities outside driving distance.  More information to come soon.

24 Hours of Booty Party on Friday 07/29.  1645 Queens Rd. West (F3 Haywood’s house).  6-10 pm.  Music, BBQ, Beer, Band, Bikes.  Open to all–including M’s, 2.0’s, friends of PAX.  Donations taken and split between 24 HOB and F3Foundation.