Mile, Mile & Mile

Mile, Mile & Mile

14 men bettered themselves today at Anvil. No late arrivals today so we launched at 5:30.

COP:
SSH x 15
Merkin x 20 (hold it)
Diamond Merkin x 10 (hold it)
Wide Merkin x 10

Mosey to the parking lot lane lined by trees to run the mile. 4 laps at .25 miles each. Early finishers did AB work while waiting for rest of PAX.

Mosey to rock pile by softball field for some circuit work. Partner up into groups of 3. Person 1 performs exercise at Station #1, person 2 performs exercise at Station #2, person 3 runs to the next station to relive team member who then runs to the other station to review next person. Repeat each station 3 times (Actually ended up doing each station 2 1/2 times due to time)

Station 1: Upper Body Rock Work – Curls x 10, Chest Press x 10, Extensions x 10 (repeat until relieved by team member)

Station 2: Bench Work at the “Snack Shack” – Step-Ups x 10, Dips x 10, Decline Merkins x 10 (repeat until relieved by team member)

Mosey back across parking lot for another mile.

4 Minutes of Mary
Heels to Heaven x 20
Russian Twist x 20
LBC x 20
Freddy Mercury x 20

Moleskin:
Strong performance by all PAX today. It was humid before we started and actually felt cooler when we ended and the sun was up. Go figure… It felt like a crime not hitting up North Face today but will make sure to work it in next time. My GPS said 3.10 miles and Mermaid had 3.19 miles.

Great to see Thunder Road becoming a regular and fun to watch him become stronger each week. Canadian Bacon made his first post at Anvil. Night Rider is down right fast. Lobsta Roll’s vacation last week surely did not slow him down. I have never seen the guy skip a rep of anything. Thanks Young Love for the take out prayer. I appreciate the opportunity to lead at what is probably my favorite AO.