Tour of Anvil

  • When:06/01/15
  • QIC: Margo
  • The PAX: Lobsta Roll, Crab Cake, Deep Dish, Mermaid, Thin Mint, Night Rider, Utah, Ickey Shuffle, Cane, McGee, Bus Stop, Thunder Road, Lambeau, Lorax, Van Pelt, Gummy, Margo (QIC)


Tour of Anvil

17 men arrived on the first day of June to do some work. Veteran crew so brief disclaimer and off we went.

Mosey through the parking lot for about .25 miles before circling up

COP
SSH X 10
IW X 20
Merkin X 15 (in cadence)
MC X 20
Hold Plank (6 inches)

THANG

Grab a lifting rock (Holy Crap, Ickey’s rock was HUGE)
Curls X 20
Merkins (OYO) X 15
Chest Press X 20
Wide Arm Merkins (OYO) X 15
Tricep Extensions X 20
Dive Bomb Merkins (OYO) X 15

Gather in groups of 3 for 3 rounds of grinders. Keep 1 rock for each group.
Station 1- Curls, presses and tricep lift with rock
Station 2 – Jump Squats (round 1) Squats (round 2) Lunges (round 3)
Partner 1 stays at station 1 for rock work. Partner 2 & 3 run across lot station 2 (lamp post). Partner 2 performs called exercise while partner 3 runs back to relive partner 1.

Put rocks back and line up horizontally in parking lot. Broad Jump to 1st line, Bear Crawl to 2nd line, Broad jump to 3rd line. Turn around and Bear Crawl to 1st line, Broad Jump to 2nd line and Bear Crawl to 3rd line.

Mosey over to the “Snack Shack” and partner up. Partner 1 performs called exercise on bench while partner 2 runs across parking lot to lamp post and back to relieve partner 1.
Round 1 – Jump Ups / Step Ups
Round 2 – Dips
Round 2 – Decline Merkins

Mosey back to launch spot and plank while waiting on the six. Head to the bottom of North Face for 3 rounds of hill work. 5 get-ups at bottom and 5 burpees at top.

Mosey back to launch spot for 2 rounds of sprints to light post.

4 Minutes of Mary
Flutter X 20
Heals to Heaven X 20
LBC X 30
Elbow Plank for last minutes

YHC signed up to Q a while back but procrastinated in planning. The plan was to do a little bit of everything and cover a lot of ground. Mission Accomplished! Good to see a few PAX who have not posted since 2015 (Lambeau & Night Rider). Night Rider arrived a little late but caught up during COP. Lobsta Roll is known to pick a big rock but Ickey Shuffle gets the (Man of the Day Card) for the size of the rock he chose. YHC laughed and lost count briefly upon seeing it. North Face going to be scratched from the plan if it rained last night. I kind of wish it rained. Thank you Lobsta and McGee for the opportunity to lead.

Announcements:
Need more Q’s – Contact Lobsta Roll and McGee
Q School Saturday – 6am-8am at Panera at Arbo
F3 Dads – 9am Saturday at francis Beatty Park
Wet Stone Mentoring Program – Need volunteers – Contact Lex Luthor

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Mermaid
Admin
7 years ago

Strong Q Margo. Great to get all over that 100 acre campus. Feeling that one during and after the workout. Scared to eat lunch as it may lead to some nodding off at the computer this afternoon. Really nice to get back out with some regularity. Solid group today at Anvil as is always the case. Kotters to Lambeau and Night Rider. Glad to have you guys with us today and hope to see you back out soon.

Gummy
7 years ago

Great workout, Margo. You shook off the early heckling for wandering around the parking lot during the warmup – just trying to make us think you didn’t have a plan. #promove. That was one of my favorite workouts in a while. Great to get all over campus and not stay on any one thing that sucked for too long. Just quickly on to the next thing that sucked.

Observations
– It’s not easy to look manly in a white Toyota Highlander, but the four horsemen of wherever they come from (Mermaid, Cane, Utah and Bus Stop) tried. Mrs. Mermaid is going to want to leave the windows down to let that air out.
– That workout was so tough, Deep Dish’s hair was messed up at the end. I’ve never seen his hair move.
– Ickey didn’t say one word to me during the hot box partner work. Hurt my feelings a little.
– Good call doing turkish getups at the bottom of the North Face – an area designed to hold water. Starbucks had to throw away the chair I sat in afterwards.
– I can’t unsee Lobster Roll doing dive bomb merkins.

Mermaid
Admin
Reply to  Gummy
7 years ago

Couple of shots of Febreze when I got her back into the garage Gummy. Must mention that Bus Stop forgot a towel. Told him he had to walk home after Get Ups in the long grass. Fairly certain he did not sit comfortably on the ride back. Always bring a towel.

Ickey Shuffle
7 years ago

If your entire body isn’t convulsing by the third rep, you need a bigger rock. Sorry to appear rude Gummy, but we were in the midst of running intervals, and I just didn’t want to puke. That rock was like an iceberg, a good portion wasn’t visible until I picked it up, but by then I was committed to it.

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