Three Man Grinder Circuit – nothing fancy here – just Hard Work.

Three Man Grinder Circuit – nothing fancy here – just Hard Work.

13 MEN decided they wanted to get better and get a little mud-run / Spartan race prep in today at Anvil.

No FNGs, but a few site FNGs – quick disclaimer provided and off we went.

Divide up into groups of 3 (and one group of 4)

Quick mosey over circuit to point out the different stations.

Brief explanation – 3 man grinder circuit.

Pax 1 – Hot Box – 15 jump-ups (20 if step ups), 15 derkins, 15 Dips

Pax 2 – Playground – 5 pull-ups, 5 toes to bar, 5 6-count burpees – rinse and repeat

Pax 3 – Near exit 4 (since exit 4 is off limits) – bear-crawl from island to light – approx. 50 yards – with 5 CDDs ever 5 parking spaces, then burpee broad-jump back (crowd pleaser) – rinse and repeat

On Go – everyone ran to their starting station.

Pax 1 was the timer and once complete ran AYG to the playground to relieve Pax 2, and start with the pull-ups, toes to bar and burpees.

Pax 2 ran AYG to Pax 3 to relieve them and start with the bear-crawls, CDDs and burpee broad-jumps.

Pax 3 ran AYG back to the hotbox for the 15 jump-ups, 15 dips, 15 derkins – starting the cycle over again.

Rinse and repeat until 6:13 – mosey back to launch.

No time for mary (didn’t need it after all the toes to bar)

Finished.

NMM:

Didn’t spend a ton of time talking this morning – just got to work. Solid beat down this morning and everyone crushed it.

Good to see Buttermaker at Anvil –site FNG – he and Haze crushed the workout. They were moving so fast, YHC couldn’t keep them straight when calling out their names…

Ickey is becoming the incredible disappearing man – now below 2 bills – solid work brother.

Van Pelt was pushing the pace and giving Lobta (who was out front as usual) a run for his money – which in turn made sure Grease Monkey was pushing YHC to keep the pace high throughout the entire workout. and Icicle and Utah were on our heels all morning too. #ISI

Boutique was quietly crushing the workout as usual. Thunder Road, Bus Stop and Ivanca were all pushing all work-out and loving those burpee broad-jumps.

Not much mumble-chatter this am – everyone was too busy working. If YHC missed something, shout out below.

Lobta and McGee (who was noticeably absent) thanks for the chance to lead a great group at a great AO.

Announcements:

Balrog this Saturday – still a chance to sign up – SOB’s CASUP

That is all – Champagne Out.