14 men came to Anvil this morning and got a full body workout in. Including some lifting in the form of rocks.
The Thang
Quick COP that included 15 x Merkins, 15 x Mountain Climbers, and 15 x Low Slow Squats. All in cadence. Followed by a Burp n Merk set to 5 OYO.
Mosey to the end of the parking lot near entrance 4. Instructions were given to run to each speed bump along the perimeter road. At each speed bump, stop and perform a Burp n Merk set up to 5. When finished at the last speed bump, turn around and do the same on the way back. Finishing where we started.
Mary while waiting on the six.
Mosey to the rock pile near the baseball field. Before choosing a rock, run to the playground, do 15 x Pullups, and run back.
Choose a rock suitable for lifting and running. Carry said rock to the light pole nearest the rock pile.
Round 1 of rock work consisted of 10 x Bicep Curls, 10 x Shoulder Presses, 10 x Triceps Extensions. Drop the rock. Run to the second light pole. Perform 10 x Jump Squats. Run back to your rock. That’s 1 round. Complete 5 total.
Mary while waiting for the six.
Before moving onto round 2 of rock work, run to the playground for 15 more Pullups.
Round 2 of rock work consisted of 10 x Thrusters, carry your rock to the first light pole, drop the rock and do 10 x Burpees jumping over the rock after each Burpee. After the Burpees are complete, pick the rock back up and run to the start. That’s 1 round. Complete 5 total.
Mary while waiting for the six.
Take the rocks back to the pile. Mosey back to the launch. Time is up. Actually a few seconds over.
Naked Moleskin
YHC posts many workouts that take place at Calvary Church so there have been some ideas for workouts floating around in YHC’s head for a while. Glad to get to use some of them this morning. That was fun. Hopefully everyone got something out of it. Thanks to Hannibal for the take out.
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