The Aftermath of Cinco de Mayo

The Aftermath of Cinco de Mayo

Fourteen men arrived at Anvil to work off the tacos and dos equis from last night.

The Thang:

Run .30 miles through the Anvil Parking lot

SSH x 20 IC

Merkin x 10 IC… Hold it

Shoulder Taps x 15 IC… Hold it

Wide Merkin x 10 IC

IW x 20 IC

Mosey to bottom of North Face for 5 Polish/Turkish Get-ups.  Run up North Face and perform 5 burpees  (Repeat 3 Times)

Mosey to the parking lot area near the baseball field for some circuit work. Divide into groups of 3 and find a group lifting rock.  Person 1 remains at ball field to do some rock lifting.  Person 2 & 3 run to the “Snack Shack”. Person 2 remains at the Snack Shack for some leg and upper body work while person 3 runs back to the ball field to relieve Person 1 who will run to the Snack Shack to relieve person 2.  Well… I think you get the point.  Repeat until the PAX has completed all exercises.

Ball Field Exercises-  Round 1: Curls    Round 2: Chest Presses   Round 3: Tricep Extensions

Snack Shack Exercises-  Round 1: Step-Ups   Round 2: Dips   Round 2: Derkins

All you got back to the launch area

4 MoM:

Flutter x 20 IC

LBC x 30 IC

Heels to Heaven x 20 IC

Forearm Plank for last minute

Moleskin:

Strong group today at #F3Anvil covering over 2.5 miles.  Hopefully the 45 minutes burned off all those calories from Cinco de Mayo.  Thank you for the opportunity to lead this morning. This was YHC’s first Q at Anvil and it was rather difficult to plan as there are so many great options.

Announcements:

#GOAT2k15 is this Saturday at 6am leaving from #Muthaship

7 AOs

13 Miles

Top 10 Qs