Changing of the Guard

  • When:10/22/14
  • QIC: Baracus
  • The PAX: Cane, Mermaid, Ickey Shuffle, Swanson, Purple Haze, Young Love, Hacksaw, Hops, Boutique, Red Rocks, Margo, Bushwood, Steinbrenner, Simba, Lobster Roll, Prohibition, Baracus (QIC)

Changing of the Guard

Late October is starting to bring in the brisk temperatures… perfect for an early morning workout at Calvary Church.  This particular morning the curiousity was peaked by YHCs tweet the night before that there would be a special announcement…but that will have to wait until the end.  So we got to it and here is what we did…

Warm-up jog around the parking lot (high knees, butt-kickers, karaoke).

COP – Burpee Countdown

  • SSH x 15 IC
  • 10 burpees OYO
  • IW x 15 IC
  • 9 burpees OYO
  • Squats x 15 IC
  • 8 burpees OYO
  • Seal jacks x 15 IC
  • 7 burpees OYO
  • Merkins x 15 IC
  • 6 burpees OYO
  • LBC x 15 IC
  • 5 burpees OYO
  • Wide arm merkins x 15 IC
  • 4 burpees OYO
  • Flutter x 15 IC
  • 3 burpees OYO
  • Jump Squats x 15 OYO
  • 2 burpees OYO
  • Dolly x 15 IC
  • 1 PERFECT burpee OYO

Mosey to bottom of Entrance 4 for TRIPLE NICKEL

  • 5x Merkins at the bottom, run to the top
  • 5x Jump Squats at the top, run to the bottom
  • Repeat 5x

Mosey to the picnic shelter

  • Peoples chair for 1 min (air presses x 15 IC)
  • BTW
  • Peoples chair for 2 min (air presses x 30 IC)
  • BTW

On to the picnic tables at the shelter

  • Jump ups x 20, tricep dips x 20, derkins x 20
  • Jump ups x 15, tricep dips x 15, derkins x 15
  • Jump ups x 10, tricep dips x 10, derkins x 10

Mosey to soccer field for Jack Webb

  • 1 Merkin / 4 air press
  • 2 Merkin / 8 air press
  • 10 Merkin / 40 air press

Mosey to parking lot for Mary with various pax leading the exercises

  • LBC, Knee-ups, Rosalita, Russian Twist, Flutter



  • As the men arrived at Anvil, you could feel the buzz this morning.  The suspense was killing the pax to know what the big announcement was.  Well, not really…but I’m sure a few were curious.  They would find out later.
  • Quiet group during the COP…burpees tend to have that effect on the pax.
  • YHC finally has perfected execution of the Triple nickel – this has become a staple at Anvil.  Seems simple enough, but my simple mind had a hard time figuring out where the triple and the nickel were.  Sorry guys…a little slow on the uptake, it only took me three times to get it right.
  • Great job by all the pax out there today!  It is always an honor to lead this group of men.  What makes me even more proud is to hand off leadership to one of Anvil’s own emerging leaders in Mermaid.  I know this site is in good hands with him and Young Love, ensuring that it continues to fulfill the mission of F3 by serving the men of Anvil and continue to invigorate male community leadership!


  • F3 Area 51 Christmas Party – 12/6 at Sugar Creek Brewery (Thank you Prohibition for being our Q for the event!)
  • Aftermath – 3rd F workout immediatly following Anvil at the Piper Glen Starbucks (near Trader Joes)
  • HDHH – The Lodge 6pm
  • Nice start for Anvil on the shoe drive for Charlotte Rescue Mission! 8 pairs this morning – already 20% of our site goal! Drive ends 11/22, but don’t wait…bring your gently used athletic shoes next week!  Boutique is our Shoe King
  • Joe Davis 5k/10k on January 10th.  Mark your calendars!  You can sign up through the website , also look for Paypal link on the website to make donations.

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Baracus author

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9 years ago

Great workout today Baracus. I certainly look forward to working with Young Love to continue the F3 mission at Anvil. Great AO, great group of men, and great leadership thus far. Thank you for all you have done at Anvil. Aye!

9 years ago

Good stuff today BA. And congrats to Mermaid on joining as co site Q at Anvil.
I was hurting on several occasions today…not the least of which was the derkins. Kotters to Swanson and always good to see Hacksaw post. Pretty sure Hacksaw never checks the website/backblasts/twitter; but good work nonetheless.
Next time Ickey Shuffle posts – he needs to don the white headband and do the aforementioned shuffle.

Reply to  Hops
9 years ago

Can we please get an Ickey Shuffle and Cold Cuts re-enactment?! Maybe as a special performance at the Christmas party?

Reply to  Brushback
9 years ago

Performance followed by photo ops with Cold Cuts and Ickey. #F3ChristmasCard

Ickey Shuffle
Reply to  Hops
9 years ago

If we meet the Anvil shoe goal the aforementioned dance will be performed immediately following BOM.

Reply to  Ickey Shuffle
9 years ago

with the white headband as well?

Ickey Shuffle
Reply to  Hops
9 years ago

Of course. I’ll wear it for the entire workout as long as I can find one. I just hope they still make them in such old school brands as Bike and Pony.

9 years ago

Great job as Anvil site Q BA. This is a top notch AO. Mermaid, you will bring it as always and i look forward to your leadership. Aye!

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