Keep It Simple

Keep It Simple

A solid veteran crew ventured out in the Gloom on this nice brisk morning, expecting their weekly Anvil beat-down – And YHC was hoping to deliver and live up to the standards those that have come before have set for the workout that is F3Anvil.

Disclaimer given and off we went.

Mosey to first lot along Hwy 51 – watch for black ice.

COP
* – in cadence
*SSH x 25

5 flying squirrels oyo

*IW x 20

5 flying squirrels oyo

*Slow Squats x 20

5 flying squirrels oyo

*Mountain Climbers x 25

5 flying squirrels oyo

*10 stop motion merkins – 5 second hold at top and 5 second hold at bottom (crowd pleaser)

5 flying squirrels oyo
(Audible at this point – too many black ice spots in this lot, so off to find another spot to work)

The Thang:

Mosey to the rock pile at the baseball field for a little rock work
Instruction – pick out a BIG rock – or your buddy for the next set of work.

Once circled up Dock Thrill and Hops decided their first pick wasn’t up to standard so they went back for more – well done men.

All work done with your buddy aka the rock – goal was to not put the rock down until the complex was complete.

Clean & Press x 15
Goblet Squats x 15
Single Leg Deadlifts x 10 per leg
Reverse Lunges x 10 per leg
Drop rock and recover

Rinse and Repeat for a total of 2 rounds.

Mosey to the covered picnic area – watching for black ice again.

Little He Hate Me work to be done

10 jump ups
10 Dips
10 Derkins
Rinse and Repeat for 10 mins (This sucked)

Grab some wall – active recovery

People’s Chair to recover – 90 seconds
BTW – 30 seconds
More People’s Chair – 60 seconds.

Mosey back to Launch

Time for a little mary
59 x Flutter in cadence.

That’s all

NMM

Solid work today by a veteran crew. Thanks for braving the black ice and joining YHC the weekly tour of Anvil.

YHC had several options on what to do, but was concerned about the slick spots in the parking lot, so decided to see if we could make it thru the workout with minimal running and it still be a beat down.
YHC thinks that was accomplished, at least as far as YHC is concerned.

The 10 minutes of He Hate Me was terrible but everyone crushed it – solid work.

Did need a little motivation during Mary to call out the cadence loud enough to keep YHC from losing count. Was considering the century mark for the flutters – maybe next time.

YHC considers it a privilege and honor to lead such a solid group of men, this or any morning.
Thanks for the solid takeout Busch.
Please shout out anything YHC missed in the comments

Announcements:

HDHH – the Lodge 5:30 today be there.

F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/

3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q

Mud Run – make sure you are signing up

Check out the CSAUP list in the weekly email – lots of opps coming up to use what you have built in the gloom.

Champagne out.