Anvil Workout in a Box

  • When:07/30/14
  • QIC: Baracus
  • The PAX: Swanson, Pluff Mud, Billie Jean, JV, Red Rocks, Simba, Champagne, Mermaid, Abacus, Young Love, Prohibition, Deep Dish, Iron Horse (WD), Udder, Creeper (WB), Baracus (QIC)

Anvil Workout in a Box

YHC served up some nice cool weather this morning.  It would be welcome given what was ahead of us.   We started with a quick disclaimer, skipped the COP and got right to business.

Groups of 3 men – each man starts at a different station.

Station 1 – Picnic Shelter

  • 20 jump-ups
  • 20 derkins
  • 20 dips
  • Run to station 2

Station 2 – Playground

  • 20 donkey kicks on swings
  • 10 pull-ups
  • 20 LBCs
  • Repeat until partner from Station 1 arrives, then run to station 3

Station 3 – Entrance 4 (at bottom of hill)

  • 10 burpees
  • Run to top of hill
  • 20 squats
  • Run to bottom of hill
  • Repeat until partner from Station 2 arrives, then run to station 1

This cycle continued until 6:15, then return to shovel flag for COT.


No secret where this workout idea came from.  My goal was a workout that kept the pax in motion the entire time, and Metro’s WIB workout definitely does this…so I stole shamelessly.  Great work by all the pax this morning, and T-claps to the guys who showed up early for extra credit (Champagne, Abacus, Mermaid, and Young Love for KB.  Swanson for a pre-run)


  • Go Ruck in Columbia – Nov. 21
  • Mudrun sign-ups still open
  • BRR T-shirts deadline – 8/2, Look for MallCop email about Area 51 Shirts
  • F3 Dads Saturday at Colonel Beatty 9am
  • F3 Dads Camp – signup deadline is Friday…nearing capacity

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9 years ago

Great job today BA – this was a great workout – love these style workouts and the AO lends itself to great WIB style workouts – with lots of creativity. Expect to see more of this in the future.

9 years ago

Abacus was killing it our there. Post KB and all.

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