I’m not angry – I just seem that way.

I’m not angry – I just seem that way.

26 Men decided to brave the normally foul weather that seems to accompany YHC’s Qs at Anvil the past few months, to get some work done.

1 FNG, so the more detailed disclaimer given and off we go.

Little Baby jog around the parking lot to front lot.

COP: (All In Cadence)
20 x SSH
20 x IW
15 x MC
10 x slow/paused squats with pause at the bottom (3 count down, then hold for 10 seconds)
5 x slow/pause merkins – 5 second pause at bottom and 5 second pause at top = 1
10 x slow/paused reverse lunges (right leg back, 5 second hold, step back, left leg back, 5 second hold, step back = 1)
5 x slow/pause widearm merkins – 5 second pause at bottom and 5 second pause at top = 1

All the slow / pause exercise were crowd pleasers…

The Thang:

Mosey back by Shovel Flag to one of the back lots.

Line up shoulder to shoulder – bear crawl 10 parking spaces, the 10 CDD; lunge walk 10 parking spaces, 10 jump squats. Rinse and repeat to other end of parking lot (a long way)
Plank waiting on the six.
Rinse and repeat back to where we started.

Mosey back over to one of the front lots.

Line up should to shoulder again.
Duck walk to light – approx. 50 yards away
Burpee Broad Jump back to start

Divide up into groups of 3 for 3 man sprint grinders.
2 pax stay where they are, and the 3rd goes to the light pole approx. 50 yards away. 1 pax runs from start to next pax at the light pole, who then runs back. Rinse and repeat for 6 minutes.

Mosey over to picnic area.
He Hate Me
10 Jump Ups, 10 dips, 10 derkins – rinse and repeat for 7 minutes

Enough time for a little Mary

25 x Flutter in cadence
25 x Dollies in cadence

Finished

NMM

Great crew out today. Several Pax out today YHC hasn’t seen in a while Radar and Dora – great to have you guys out.

It is both humbling and a bit intimidating to have a large crew like today, coming out expecting to make getting out of bed at this crazy hour worth it. YHC hopes it was worth getting up for. Thanks for the honor and privilege of getting to lead this group.

A few key observations – most of the pax have no idea how to do a duck walk – may need Dora to come back and give a lesson, as his form was much better than the others. Probably was a welcome break to do the duck walk without a ruck.

Slow / pause exercise are a sneaky and hurt more than you think. But also causes all types of mumblechatter – sorry to have bored you Radar.

Looks like there may need to be Mary Form clinic provided soon – absolutely awful on the flutter…YHC had no idea what some pax were even doing.

Squats are done to where the thigh are atleast parallel to the ground, not where the legs are barely bent. You against you.

YHC really isn’t an angry Q – but most people will probably argue with YHC on that one.

6 minutes of 3 man grinder springs, followed up with 7 minutes of HHM is very unsavory and YHC legs can feel it.

Thanks again for the chance to lead and great effort by all out there today.
Shout out anything YHC missed in the comments below.

Rick aka Toucan – great to have you out – keep on coming. The workouts won’t get easier, but you will get stronger. #ISI

Announcements:

HDHH at The Lodge today – starting around 5:00.

Sign up for F3 Golf – lots of cool gifts/prizes. April 30th. YHC thinks you can still bid to get to ride 18 holes with Dredd.

That’s all

Champagne Out.