Recycling is good for the environment

Recycling is good for the environment

Ickey Shuffle is on “Dad Duty” this week with the M traveling, so I got the message from him on Monday asking to swap Q dates.  My return to Anvil was a week earlier than planned.  Anvil will always hold a special place in my heart as one of its original site Qs – I’m always glad to make the homecoming trip.

I’ll be honest, in the spirit of efficiency I used part of a workout I led last week at The Charge.  I don’t believe any of these guys were there, so it was still new to this group.  Remember it is good to recycle!  After a brief disclaimer that Mermaid would be proud of, we were off to do this…

Warm-up jog out entrance 3, up Rea, left on 51, to entrance 2, then to the little courtyard area with the astro turf.

COP

• SSH x15
• IW x15
• MC x15
• Merkins x15
• Squats x15
• Heels to heaven x15

Mosey to area of parking lot closest to entrance 1 on Hwy 51

Ladder, Upside-down pyramid, or whatever you want to call it

Each round would consist of increasing reps of five different exercises followed by a run of increasing distance.

• First set – 3 reps of each, run to first island
• Second set – 6 reps of each, run to second island
• Third set – 9 reps of each , run to third island
• Fourth set – 12 reps of each, run to fourth island
• Fifth set – 15 reps of each, run to fifth island
• Bring it back down 12, 9, 6, 3

Exercises were: burpees, squats, merkins, knee tucks, regular sit-ups

Total of 75 reps of each exercise – thanks to Scabby for doing the math for me #O2deprivation

Head over to the rockpile

Partner rock work

Partner 1 performs rock exercise while partner 2 runs to light pole and back, then flapjack

• Goblet squat
• Bicep curls
• Tricep extensions
• Overhead press

Throw rocks back and head back to launch point for COT.

Moleskin:

I am a terrible writer, so I’ll keep this short and to the point.  Everyone was pushing hard out there this morning.  As usual Lobster Roll was the #LarryBird on the ladder – that guy can crank out some burpees…FAST!  I hope everyone enjoyed the ladder…it was a crowd-pleaser last week, and certainly seemed to have the desired effect based on the reaction when I told the group we were going to go down the other side of the ladder too.  I’m sure my back will be killing me for the next 4 days, but WTH…burpees are good for you!

Only announcement was a reminder for Southern Discomfort this weekend.  Please have a look and support/participate if you can:

http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/