15 decided to get better at Anvil today, despite the social media concerns about form police.
Brief disclaimer was provided – veteran crew
Fast mosey not far from launch for COP
15 x SSH in cadence
15 x IW in cadence
10 x low slow squats
10 x slow merkins
The Thang
Asked the pax to divide up into groups of 3 – and this is where YHC started to get worried because no one moved. The slowly the pax figured it out and got into groups of 3.
Then YHC continued with the explanation.
Three stations –
First Station – also known as the timer or the sweat box was the picnic tables near the soccer fields. 10 jump ups, 10 dips and 10 derkins
Second Station – Playground – 5 pull-ups, 5 burpees, 10 donkey kicks using the swings
Third Station – about 30 yards of lunge walks and burpee broad jumps.
And – This is how it worked:
The first pax ran to the hotbox and did the exercises listed above – again acting as the timer.
The second went to the playground and did pull-ups, burpees, and donkey kicks rinse and repeat until relieved.
The third pax went to the parking lot just above the 4th exit and did lunge walks and burpee broad jumps until relieved.
The first pax, once they completed the first station exercises, ran to the second station to relieve the second pax, and start doing pull-ups, burpees and donkey kicks.
The second pax, then ran down to the 3rd pax to relieve them and start doing the lunge walks and burpee board jumps.
From here the 3rd pax runs all the way back to the hot box and it starts over again – and this continued until about 6:05
Then after some confusion, the pax followed YHC and headed back to launch for:
6MOM
25 flutters in cadence
High Plank – approx. 1.5 minutes
AYG to end of parking lot and back
25 dollies in cadence
25 LBCs in cadence
Another 1.5 minutes of high plank
Done
NMM
First off, YHC took the easy road on this one and pulled out an older workout that hasn’t been used at Anvil in at least a year. It wasn’t very exciting, but it did hurt (at least for YHC). And all the pax were crushing it today. ON the run back to the hotbox, YHC noticed Haze was getting close and closer to catching Lorax, until the last one when he blew by him as they passed the playground.
Also, YHC did no form policy thru most of the morning, but Haze still exposed a chink in the armor due to some faulting listening skills and YHC’s form police shows up for a moment – momentary lapse of reason on YHC’s part – won’t let Haze win next time. But in all seriousness – this was a tough workout, everyone was pushing hard all the way thru it.
Thanks Lorax for the opportunity to lead today and thank men for following YHC thru the gloom. It was a pleasure.
Thanks Haze for the prayer.
Announcements:
Runstopper is Qing Hydra and there will be fence burpees
McGee’s new Waverly workout, the WAVE will start tomorrow too – supposed to be all AMRAP
That’s all
Champagne Out.
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