The Replacement

The Replacement

Pain heals. Chicks dig scars. Glory…lasts forever. – Shane Falco

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14 men gathered at Calvary for #Anvil. Here was this mornings agenda:

The Thang

Little baby jog around the parking lot and circle up for COP:

• SSHs x 20 IC
• IWs x 20 IC
• Merkins x 20 IC
• Flutter kicks x 20 IC

Line up along the curb in the parking lot for some burpee pyramid work:

• 5 burpees then 5 merkins, sprint ~100 yards across parking lot to curb
• 10 burpees then 10 jump squats, sprint ~100 yards back
• 15 burpees then 15 merkins, sprint ~100 yards
• 15 burpees then 15 jump squats, sprint ~100 yards
• 10 burpees then 10 merkins, sprint ~100 yards
• 5 burpees then 5 jump squats, sprint ~100 yards

Mosey to rock stone pile for Mermaid’s rapid fire rock stone set:

• Bicep curls x 20
• Shoulder presses x 20
• Tricep extensions x 20

Return your rock stone and mosey to the tables for some bench sets:

• 10 step-ups each leg, 10 dips, 10 derkins
• 10 jump-ups, 10 dips, 10 incline merkins

1 minute elbow plank followed by a mosey to the field hill for 11s:

• Merkins at the top
• Jump squats at the bottom

A little plank work followed by a mosey to the building for some people’s chair. Then some low down people’s chair.

Mosey back to base for Mary:

• LBCs x 20 IC
• Leg lifts x 20 IC
• Right elbow to left knee x 10 IC, Flapjack x 10 IC
• Dollies x 20 IC
• Russian twists x 20 IC
• 1 minute elbow plank

COT

Moleskine

Men exited their vehicles this morning expecting to see @RadarF3 doing his typical pre-Q stretch routine…foam roller, the stick, stillpoint inducer, foot wakers, theracane…everything but a traveling masseuse. But none of that and no Radar…a brief stint on the DL with a strained back…get well soon brother. So enter the Replacement Q…not as mean, (only) slightly shorter and certainly more good looking. Tried to stay simple, keep us moving and make it hard so as not to disappoint those like Hannibal, who was most visibly let down.

YHC should’ve beta tested the burpee pyramid. Not sure about the rest of the Pax but the Q was completely out of breath after set 2. Probably didn’t bother these young #Anvil guys and YHC is not sure anything phases Lobster Roll and Busch. Strong work brothers.

Did the Mermaid rapid fire rock stone set in the co-site Q’s honor while he lives it up with the in-laws at the Magic Kingdom. Gave the disclaimer in the other co-site Q’s honor while he lives it up working on a monumental legal project.

#DayZero men don’t even recognize rock as a word.

Thanks for the privilege of leading. And thanks for the takeout by IH, with a solid reminder of brotherhood and that we are not alone.

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