Circuit of Pain

Circuit of Pain

8 Men decided to embrace the suck and post at Anvil today. With one of our local brothers over at DV providing those boys with a good beatdown, the regulars decided to take a tour (several) around Anvil with lots of pain dished out along the way.

Shovel Flag firmly planted – Young Love made sure of that with no injuries
No FNGs – so properly disclaimed.

The Thang:

YHC decided late last night to scrap the current winkie and do something new. With MudRun coming up in a few months, YHC thought Anvil needed a nice circuit workout to start prepping for it and the OC races coming up this fall. And in typical Champagne fashion, YHC under estimated the distance and time to complete a circuit. What YHC thought would be 3 to 4 laps during the workout turned out to be 2 – to almost 3 for the Larry Birds of the group.

First lap was informational explaining each station, what to do and where to go next.

Station 1 – Covered Picnic area – 10 jump ups, 10 dips, 10 derkins
Station 2 – Playground – 10 pull ups, 20 donkey kicks on the swings, 10 burpees
Station 3 – lower lot down to the left of exit 4 along the driveway. – for about 50 to 60 yards – bearcrawl 5 parking spaces – 10 CDDs, Lunge walk 5 parking spaces – 10 jump squats – rinse and repeat to the second light. (enough for 3 rounds of bearcrawls and 2 rounds of lunge walks)
Station 4 – North Face (bottom) – 10 Jump Squats – run up NF and 10 burpees
Station 5 – Picnic area beside church – 10 one leg squats with rear leg raised on a bench (R&L), 10 Derkins

Run back to beginning and start all over – OYO to get as far as possible until 6:10.

5 mins of Mary

Protractor waiting on the Larry Birds to arrive

20 x Flutter in cadence (hold it when done)
20 x Dollies in cadence

elbow plank 45 seconds – up to hands – 30 seconds – back down to elbows 45 seconds

DONE.

NMM

Solid work by everyone today.

YHC over estimated the time and distance this would take (estimated distance on a lap was around .8 – .9 miles)
What last night seems like would be a 4 to 5 lap day turned into 2 2/5ths to 2 1/2 laps for the pax.

Larry Birds to Lobersta Roll and Scabby for almost making 3 laps – solid work brothers.

Young Love, Iron Horse, Margo, and YHC and at the end Rehab pushed thru and made it thru station two of lap 3 – good thing too, would hate for the pax to miss chances to do more pull-ups and burpees

Thunder Road (White Lightening’s Brother) posted for the second time and was pushing it the entire way. Solid work – keep coming out – the workouts don’t get easier, but you get better.

Reading back over this – it doesn’t sound like much – but YHC is still feeling the effects of this one – #SMOKED.

Thanks to Young Love and Mermaid for the chance to lead – this is a great AO. Its an honor to lead this group and have the pax willing to get up and follow YHC around for 45 minutes.

Announcements:

MudRun is right around the corner (Oct 24th) – and Mermaid is the Event Q – look for info via the site and twitter. Work on getting your teams together.

Southern Discomfort – Aug 1 – 3 options for distance and pain – and you can also get a cool shirt – but you have to buy it.

F3 Southern Discomfort – Saturday, August 1st

F3 Dads – with the Panthers:

F3 Dads Panthers Play 60 Day on 7/11 at Panther Stadium

That’s all – if anything was missed – shout out below – lots of O2 deprivation today.

Champagne Out.