VSF planted, good vibes flying. Long-lost pax arriving alongside regulars for Anvil. 17 today, counting YHC. Mediocre, yet sufficient disclaimer given and off we went.
Brisk 1/3 mile mosey around the vast parking lots.
COP–IC
IW x 20
MC x 20
Merkin x 10
Peter Parker x 20
Low Plank Jack x 10
Mosey to Hotbox.
Bench Set
15 Jump Up/15 Dips/15 Derkins
Mosey to Rock Pile
Rock Set
10 Rock-Drop Thrusters/10 Curls/5 Rockees
Mosey back to Hotbox.
Bench/Pull-Up/Rock Repeats
Bench Set. Run to your rock. Rock Set. Run back to Hotbox. Stop at playground either on way out or back for 10 Pull-Ups.
Repeat until YHC calls. AYG. Push the guy next to you. Return Rock.
Out/Back Sprints
Line up at parking lot light. AYG to next light. Called exercise. AYG back.
1-5 H-R Burpees
2-10 H-R Merkins
3-10 Double Merkin Burpees
Mary/Core
6 inches. Keep feet up between called exercises.
Flutter x 10/Dolly x 10/Heels to Heaven x 10/45 degrees/High Flutter x 10/6 inches/10 count/45/10 count
High Plank/RAH/RLH/10 count–Swap/10 count/Low plank/
AYG to light. Elbow plank. AYG back short rest. Jump Squats upon return. AYG to light. AYG back. Jump Squats. Wide-arm Merkin x 10 IC.
Mosey back to launch. 5 Burpees OYO.
COP
Moleskin
Thin Mint was on the calendar for today at Anvil. He didn’t want to Q with the BRR two days away. No shame in that. Word is he is running a lot of miles with some really tough legs. He will crush it.
My son had soccer until 7:45 last night. After getting him home and bedtime routine, quick dinner and cleanup, school prep, etc., YHC finally had some time to think about today’s Anvil plan. Legal pad in hand, ready to go. M gives me 5 minutes to showtime. Homeland, that is, not what some of you may have been thinking. Can’t figure out what to do? Don’t you lead all the time? Do you even need to plan anymore? Valid questions from the M. Truth be told, I can lead a workout at Calvary with no plan. But YHC is a planner, and takes leading a workout seriously, so went with quick and simple. Still a plan. 16 guys need to get their #moneysworth.
Kotters to Mall Cop. He has been injured repeatedly. Posting Ascent on Saturdays. Hadn’t been to Anvil in quite a while. In COT he shared the story of how he wound up with us this morning. Turns out it was the Reverse EH. You see, 5 years ago, MC EH’d Curd to The Rock. Last night, Curd EH’d MC to Anvil. A beautiful thing, accountability. YHC has seen it in countless men. That surge of motivation to “get back in shape.” A few weeks, maybe a month of working out, then a regression to the mean. You see, past behavior is the best predictor of future behavior. Back on the couch eating potato chips, drinking an IPA, and gaining weight. Easy to slip back that direction when you don’t have anyone to be accountable to but yourself. Easy to make excuses. Had to stay up working late. Need to get some runs in before I get back out. Whatever it may be. But, when Curd messaged MC and MC HC’d, the deal was sealed. Doesn’t matter that getting out of bed was hard, that he was still tired. He had HC’d to Curd and he showed up. We help each other. Getting guys to workouts, pushing them while there. Keep pushing men.
Tagalong did not want to come this morning. Shrinkwrap somehow forced him to post. Well done. DD Peckers wings almost kept Tagalong in the fartsack. Not today. Not sure what Tagalong was doing well off the workout path in the deep woods of the AO. Scared me when he came running out through the service trail. Anyways, accountability works. You may get your best work in on that day you are not at your best, but have to post because you said you would. Or you may just have a visit with Mr. Brown in the woods. Either way, better than the fartsack.
Good to see Red Rocks, Brushback, Crabcake out there. Haze is getting in such good shape, it is hard to keep him quiet. Iron Horse and Hops moving well on the sprints. Tagalong may have been out front on all of them. T-claps to Dear Abby for posting. Was he the only BRR runner today? I think so. Glad to have Utah back from the depths of his illness. Been over a week since his last post. Hammer, Tri Delt, Thunder Road pushing through. May be time to get Tri Delt his VQ on the calendar.
Some folks must park in “their spot.” Every time. No matter what. That was weird, IMO. 8,000 spots and we happened to turnaround our sprints in that lady’s spot. Will keep in mind for next time. Don’t want to inadvertently ruin someone’s day.
Announcements
4th Annual F3 Golf Classic. 10/27/2017 at 1:00. Olde Sycamore Golf Plantation. All proceeds to LEAP Expansion. REGISTER
Isabella Santos Race. Speed For Need. 09/30/2017. REGISTER
3rd F Groups. Schedule at f3southcharlotte.com. Plenty of opportunities. Hops is 3F Q for Area 51. Hit him with questions at cvblankenburg.yahoo.com
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