BB for Anvil 6/22/16

BB for Anvil 6/22/16

We had 13 PAX.  12 men and 1 young person.  The young person was Sledge who most definitely held his own.  Awesome feeling to have both young and more mature (50+) to motivate you.  Very fortune to have low humidity on this June morning.  This half asleep, quiet group launched sharp at 5:30

The work:

1.3 mile warm up run from launch around church, got off campus briefly, and reconvened at parking lot area close to drainage rocks.

Grab lifting rock, set to side

25x SSH

25x IPW

25x Hollow body rocks

25x LBCs

25 merkins

6 inches, countdown from 10

Rocking it.  Take lifting rock and..

20 squat press

25 curls

20 single leg lunges

20 tricep extensions

15 rock overhead standing squats

25 LBCs

Replace rocks.  Follow me.  Approx .7 mile run around church to front of church to semi circle stone wall

Partner up.  Size weight doesnt matter. Partner 1 does vertical hand walks along wall (feet on wall, hands on ground). Partner 2 does LBCs

Rinse/repeat 3x

Follow me.  To the soccer fields.

Sprints:

6 sprints approx 50 yards each

10 merkins after each sprint.  10 second rest.

Follow me back to launch

25 LBCs

6 inches – 20 second count by Lobsta

Done.  All in 2.7 miles all-in