Sweating Out the Nougat

Sweating Out the Nougat

16 Men picked the right day to show up at Anvil, so we did some work.

Mosey from new parking spot to old parking spot

Roaming COP:

8-Count Body Builders – IC  (Yeah, just like that, we are into it.)

Hold plank and mention that the 1st station of our station work is in the Hot Box – Split Leg Squats and Derkins are the exercise.

Mosey toward playground

Flutters – IC, hold at 6 inches and note that the 2nd station of work in the playground is knees-to-elbows and box cutter (abs)

Mosey to rocks

Jump Squats – IC, hold squat – discuss the third station was to grab a big rock for Overhead Squats and Louganis.

Mosey down to Rea Rd entrance and backwards run up hill.

The Thang:

Run to Station 1, Hot Box, for 10 Derkins, 10 Split-Leg squats, each leg.

Station 2 for 10 knees to elbows and 10 box cutters

Station 3 for 10 Overhead Squats and 10 Louganis

Back down entrance hill, backwards run up, and 10 – 8-count Body Builders

Keep repeating cycle:  Round 2 is 20 reps of each, Round 3, 30 reps, etc.

With 2 minutes left gather at rocks for some mosey/sprint combinations back to cars.

The Moleskine AKA: the stuff you might actually read.  Maybe.

You have to bring it tough to Anvil, no doubt about it.  So between that and Horsehead HC’ing I had to make it painful.  See here’s, the deal.  HH claimed my last Q at Kevlar was “Moderate FIA” level easy.  Admittedly Kevlar wasn’t my best weinke and I have a brand to uphold. HH lets me know yesterday he just ate the top tier of a Whitman’s sampler and needed to sweat out some Nougat and probably some other highly processed food like substances.  Time to bring it Anvil.

I could have brought out all the sandbags and plates for hairburners, but don’t want to be a one trick pony Q, always relying on the toys.  Plus carrying around 500 extra pounds in your trunk kills gas mileage and who can afford gas these days?  All that and I showed up at 5:28 so no time to pull out a bunch of gear.

Rachael and Mermaid pretty much crushed this one.  Left everyone in the dust.  New site Q’s McGee and Lobstah Roll gave a solid chase but they were 8 lengths ahead when Lobstah pulled up lame in the 2nd round.  Hope the knee gets better Lobstah.  Blazing Saddles, Lorax, and Jamboree weren’t far behind.  Hops, Horsehead, and Purple Haze were farther back with HH mumbling something about maintaining proper form.  Appeared that most got half way through the third round and Mermaid and Rachael were a good ways into Round 4.

Great work men.

Apparently the men over at Death Valley tried to creep up on the otherside of the AO while we weren’t there.  Didn’t see them, otherwise we might have had to have an old school gang fight.  In my mind it sounds tough, in reality it would probably be more like Michael Jackson’s “Beat It” video with solid dance moves and awkward stare downs.

Thanks for joining me out there,

Alf

Thanks to Hops for the send-off.  Very well done indeed.

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March 5, F3 is 5 party.

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