6 MEN decided they would start their weekend off right by posting F3 The Brave and getting better.
Breath deep the Gloom brothers.
Off we went.
Quick run up Ballantyne Commons Parkway past the Premier deck.
Turn left coming in behind the left deck – keeping a lookout for Barney Fife.
10 burpees oyo – run up to top (4 flights) – run across top of deck.
10 burpees oyo – run down other flight of stairs – cross over to next parking deck
Run up 4 flights to top – 10 burpees oyo – run across to deck
Run down 4 flights of stairs – 10 burpees oyo
All warmed up
The Thang
Mosey to soccer field next to parking deck and line up.
Bear crawl across the field – half way – 5 burpees oyo – bear crawl the rest of way.
Run down Ballantyne Corporate Parkway to bridge at your own pace – Larry Birds circle back for the 6. Today there really wasn’t a 6 – everyone was pushing it and bringing the A game.
Turn right after the bridge down the path, down the stairs and right again to the trees across the back. Slalom around trees across the back AYG – then run around the next pond back up to the parking lot.
Regroup for some slow / stop motion merkins x 5 – down – hold for 5 seconds, up – hold for 5 seconds = 1.
Run around the pond, turn right thru the woods and over the bridge back up to the next pond.
Run around the pond back to the parking lot behind the building.
Bear crawl 5 spaces – 10 CDDs, Burpee Broadjumps 5 spaces – 10 jump squats – rinse and repeat across the parking lot.
Run to next pond and around. Shout out to man with his dog walking in dark around pond that we were there. Mainly because YHC didn’t want to be bitten by a scared dog.
Run back up to picnic area overlooking the pond for some slow / stop motion squats.
Slow squat (1,2,3), then hold for 10 seconds then up = 1 – x 10
Run over to exercise trail
2 rounds of lower arm walk
2 rounds of upper arm walk – by going down one side and back up the other without touching the ground.
Run up to Lochness – run to first sitting area – 5 burpee oyo, run to next sitting area – 5 burpees oyo, run around Lockness back to stairs – up stairs and head for home.
Making it in right at 6:15.
NMM
Went back to The Brave roots today covering some ground – per Alf’s watch we covered 4.3 miles. Hope you guys got your money’s worth. YHC tried to keep us moving the entire time. While the mudrun may have just completed, it doesn’t mean you can’t start prepping for the next thing, be it BattleFrog, Spartan, week at the beach with the 2.0s.
Solid effort today by all – Larry Birds all around. YHC is pretty sure MT can do the bear crawl faster than YHC can run. Soft Prezel, Alf and MT all are fast – sneaky fast, and The Commish and Frehley’s both were right behind them. YHC had to work extra hard not to get left during his own workout.
Alf – Brave site FNG – thanks for making the trek down 51 brother – hope it was worth the trip. YHC needs to return the favor soon.
Thanks for coming out and keeping YHC from touring Btyne by himself. Its a privelage to get to lead these men on a little tour of Btyne. Thanks for the
opportunity.
Announcments:
Mermaid next up on Q at The Brave next week – its Mermaid – it will be polite and it will hurt.
SOB happy hour next Wednesday (22nd) – Duckworth’s 6pm. If you feel so inclined, you can double down and meet Spack at The Lodge at 4:30 then hit Duckworth’s at 6 – but might not be the smartest idea.
Frehleys – mark your calendar so you don’t miss it.
Thats all – if YHC left something off, please shout out below.
Champagne Out.
26 Men decided to brave the normally foul weather that seems to accompany YHC’s Qs at Anvil the past few months, to get some work done.
1 FNG, so the more detailed disclaimer given and off we go.
Little Baby jog around the parking lot to front lot.
COP: (All In Cadence)
20 x SSH
20 x IW
15 x MC
10 x slow/paused squats with pause at the bottom (3 count down, then hold for 10 seconds)
5 x slow/pause merkins – 5 second pause at bottom and 5 second pause at top = 1
10 x slow/paused reverse lunges (right leg back, 5 second hold, step back, left leg back, 5 second hold, step back = 1)
5 x slow/pause widearm merkins – 5 second pause at bottom and 5 second pause at top = 1
All the slow / pause exercise were crowd pleasers…
The Thang:
Mosey back by Shovel Flag to one of the back lots.
Line up shoulder to shoulder – bear crawl 10 parking spaces, the 10 CDD; lunge walk 10 parking spaces, 10 jump squats. Rinse and repeat to other end of parking lot (a long way)
Plank waiting on the six.
Rinse and repeat back to where we started.
Mosey back over to one of the front lots.
Line up should to shoulder again.
Duck walk to light – approx. 50 yards away
Burpee Broad Jump back to start
Divide up into groups of 3 for 3 man sprint grinders.
2 pax stay where they are, and the 3rd goes to the light pole approx. 50 yards away. 1 pax runs from start to next pax at the light pole, who then runs back. Rinse and repeat for 6 minutes.
Mosey over to picnic area.
He Hate Me
10 Jump Ups, 10 dips, 10 derkins – rinse and repeat for 7 minutes
Enough time for a little Mary
25 x Flutter in cadence
25 x Dollies in cadence
Finished
NMM
Great crew out today. Several Pax out today YHC hasn’t seen in a while Radar and Dora – great to have you guys out.
It is both humbling and a bit intimidating to have a large crew like today, coming out expecting to make getting out of bed at this crazy hour worth it. YHC hopes it was worth getting up for. Thanks for the honor and privilege of getting to lead this group.
A few key observations – most of the pax have no idea how to do a duck walk – may need Dora to come back and give a lesson, as his form was much better than the others. Probably was a welcome break to do the duck walk without a ruck.
Slow / pause exercise are a sneaky and hurt more than you think. But also causes all types of mumblechatter – sorry to have bored you Radar.
Looks like there may need to be Mary Form clinic provided soon – absolutely awful on the flutter…YHC had no idea what some pax were even doing.
Squats are done to where the thigh are atleast parallel to the ground, not where the legs are barely bent. You against you.
YHC really isn’t an angry Q – but most people will probably argue with YHC on that one.
6 minutes of 3 man grinder springs, followed up with 7 minutes of HHM is very unsavory and YHC legs can feel it.
Thanks again for the chance to lead and great effort by all out there today.
Shout out anything YHC missed in the comments below.
Rick aka Toucan – great to have you out – keep on coming. The workouts won’t get easier, but you will get stronger. #ISI
Announcements:
HDHH at The Lodge today – starting around 5:00.
Sign up for F3 Golf – lots of cool gifts/prizes. April 30th. YHC thinks you can still bid to get to ride 18 holes with Dredd.
That’s all
Champagne Out.
8 MEN embraced the Gloom of Ballantyne to start the week off right by moving some heavy metal.
No FNGs so quick disclaimer was given and off we went.
Clearly YHC hasn’t been to Foxhole in a while – couldn’t find the playground – it had been moved. Finally found the playground with the help of the regulars.
Warm-up.
Around the world x 5 in both directions
Figure 8 x 5 in both directions
Good Mornings x 10
Prying Goblet Squats x 5
Halo’s x 5 in both directions
all pax warmed up and ready.
The Thang:
Channeling YHC’s inner Pavel – we did ladders and pull-ups. Angry Man music provided by YHC.
1 C&P (clean and press) (R&L)
1 Pull-up
2 C&P (R&L)
2 Pull-ups
3 C&P (R&L)
3 Pull-ups
4 C&P (R&L)
4 Pull-ups
5 deep goblet squats
Rinse and repeat for a total of 5 complete ladders = 100 C&Ps and 50 pull-ups
Then the finisher:
10 minutes of swings and/or snatches – your choice – working at 60 – 70 % capacity
2 TGUs per side
Mosey to parking lot for a little KB instruction
Side Press
Pistols
Finished
distance covered – just over 0.0
NMM
Great Crew today – thanks Chanel for the chance to Q – really enjoyed starting the week with this workout. Welcome Site FNG Dear Abby trying out his new bell. Keep coming back.
C&P is a great exercise to load up some weight and get stronger.
Also, YHC was reminded that while Korn is good angry man music – to the Hate Hates, its still older music, when Dear Abby said one Korn song was one of his favorites when he was in elementary or middle school…Point take YHC is old and was also the WD of the workout…ouch.
C&P ladders aren’t complete smokers but will make you stronger and definitely give the arms and shoulders a workout. Adding in the pull-ups then finishing off with the 10 minutes did make it more of a smoker than YHC originally intended – but everyone was crushing the ladders this am and we got thru them fast than expected. Solid work.
Some notables – Brown providing guidance on the hip hinge for the swing by comparing it to how he picked up women during spring break (you will need to ask him for more details). Chanel and Mighty Might both crushing the ladders pushing 60lbs today. Solid work brothers. Chippy – cobains for making fun of the 35lb KB once YHC found out you had back problems. Solid work. Dear Abby and Fire Hazard were doing great and learning the proper form on the swings, snatches and C&Ps. Madam was all business crushing this workout in typical MT fashion.
Enjoy working out with this solid KB crew. Thanks for the opportunity to lead – it was a privilege. And YHC is still looking for a softer place to do TGU’s – unless its a yoga mat there isn’t one.
Thanks again brothers.
Announcements:
Sign up for Golf – Brown is prize Q and sounds like we are hooked up
Pay for Mudrun sundries
Chanel has lined up some solid Qs for the next month or so – great chance to learn some new moves with the KB and get better at the ones you already know – come on out. Its a great AO.
Thats all YHC has – shout out if anything was missed.
Champagne Out.
Tomorrow YHC has Q at Foxhole and we will be picking things up and putting them down. Bring out the heavy bells and YHC will do his best to channel his inner Pavel. Bring a bell that you can press a max – 5 to 8 times. Also, bring one a size down as we will do some training on new moves at the end.
Looking forward to it.
Champagne
9 Strong men decided to see what The Rock and its great AO had to offer this morning. Hopefully they weren’t disappointed.
YHC had several plans in mind when today started but couldn’t decide which worked. When 9 pax showed this am – YHC went with an old solid plan – continuous motion – forgive the lack of creativity for using an older workout.
Mostly veteran crew today with one Kotters – so abbreviated disclaimer was given and off we went.
Quick mosey to the front lot for COP
*- In cadence
*20 X SSH
5 burpees OYO
*20 x IW
5 burpees OYO
*20 x Slow Squat
5 burpees OYO
*20 x Mtn Climbers
5 burpees OYO
5 x super slow merkins civilian count (down hold for 5 seconds up hold for 5 seconds = 1 rep) – crowd pleaser – and for the record down does not mean on your belly.
The Thang
Short jog to playground to provide guidance for rest of workout (complete Q fail here because didn’t provide enough guidance and caused more confusion than help, but it was all worked out by end of first round)
Divide into teams of 3.
Pax #1 goes to station 1 – picnic table area – 10 jump ups, 10 dips, 10 derkins
Pax #2 – goes to playground: 10 pull-ups, 10 donkey kicks, 5 burpees – rinse and repeat until relieved
Pax #3 – started at exit 4 but audibled to parking lot just up from exit due to car traffic at Calvary. Distance approx. 25 yards
Lunge walk 25 yards – 5 burpees, bear crawl back – 5 jump squats – rinse and repeat until relieved.
It went like this. Station 1 was the timer – Pax 1 would complete 10 jump ups, 10 dips and 10 derkins then run to station 2 to relieve Pax 2. Pax 2 then went to the 4th exit to relieve Pax 3, who would then run all the way back to station one and start the cycle over again. Goal was 3 complete cycles but due to the confusion, we were able to get 2 2/3s and covered close to 3 miles.
Few minutes left – 6 MOM (minutes of mary)
Flutters x 50 Cadence.
Finished
NMM
Solid work by everyone today – this workout runs great with a smaller group like today. Kotters to K9 – good to have you back out – keep coming. And thanks to Drill for bringing him back out.
Great to have Greenbean from Alt with us again, here for work and Easter holiday. Looking forward to the growth explosion we expect to see in Atl with the upcoming LEAP work going on.
The Mouth, Deep Dish and BOG were the team to chase all morning – they crushed it. Spandex and Cotton Mouth are both machines – pushing our team the entire time too.
Two things YHC is certain of – burpees and bear crawls do not get any easier but they will make you stronger. #ISI
It is always an honor to Q and lead a great group of F3 men like this to start the day off. YHC is very thankful for the opportunity.
Shout out in the comments anything YHC missed.
Announcements
Sign up for the F3 Golf Tourney support the LEAP projects
Pay for Mudrun ride and sundries
Enjoy time with your family this Easter Sunday and remember – The Veil has been torn completely in two pieces, allowing us access to the most Holy of Holy’s.
Champagne out.
13 hearty souls decided to embrace the suck and post at The Brave to start their weekend off right. Everyone left satisfied.
YHC and MT come rolling in with a minute to spare before lunch (after dropping off some toys for later).
Disclaimer was given – off we went.
Follow Me.
Mosey over behind the BofA building on Ballantyne Corporate Pkwy.
Look – there is YHC’s car and what do we have – toys.
50lb sandbag, 80 lb heavy bag, a couple 70 lb kettlebells and whats that – 35 and 25 lb plates
The Thang:
Divide up into groups of 3 (one group of 4)
5 workstations – each group picked a station to start working.
Work continuous for 5 minutes, then on the timer, 30 seconds to switch to the next stations.
Rinse and Repeat – continue to move on to the next station after each 5 minutes interval.
The Stations:
Station 1: Sprint Grinders – Pax 1 at one curb, Pax 2 at the other curb (approx 40 yards away), Pax 3 starts at Pax 1, and sprints to Pax 2 and tags, then Pax 2 sprints back to Pax 1. Continue for 5 minutes
Station 2: Heavy KB farmers carry. Starting at curb 1 Pax carries both 70 lb KBs while Pax 2 and 3 bear crawl along side. Switch out as needed continuing for the 5 minutes.
Station 3: Sand Bag Throw: 1 Pax throw the 50lb sand bag and all 3 Pax bearcrawl to the sandbag. Rinse and repeat between the two curbs for 5 minutes, switching as needed.
Station 4: Heavy Bag Carry: 1 Pax picks up the 80 lb heavy bag and carries it back and forth between the two curbs while Pax 2 and 3 bearcrawl along side. Switch out as needed for 5 minutes
Station 5: Hairburners: all 3 Pax push plates up the hill to the curb and back to the start for the full 5 minutes.
Teams worked for the full 5 minutes at their station, until time called and moved to the next.
We were able to make 8 full cycles before time was called.
Return toys to YHC’s car and quick mosey back to launch. (running at all after Hairburners = unsaviory)
Time enough for slow merkins x 5. Down – hold for 5 seconds, Up hold for 5 seconds = 1.
DONE
NMM
That hurt – tried to bring something new to The Brave to keep everyone on their toes. It didn’t seem to phase anyone – all Pax attacked this workout. Great and solid work by all today.
The small groups allowed for some good 2nd F during the pain circus. Shout out below any funny stories because YHC didn’t hear much outside of his group.
Couple things: Madam can bearcrawl freaky fast – YHC was getting lapped by him. He can do hairburners just about as fast and Firehazard was close behind. Good to see some new faces at The Brave – must be Mudrun season again.
Frehleys is a beast and has to suffer from lots of mumblechatter from YHC when Qing – but to be honest – YHC hopes he is moving like Frehleys does after 50.
Greatwork again by all teams today. It is always an honor and privilage to lead this group on Friday’s. They are always hungry for all the site Q’s throw their way.
Announcements:
Gastonia Launch tomorrow – MT meeting at the Vine at 6 and heading down for anyone interested.
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – has been postponed – keep a watch out for updates.
That’s all YHC has – if something was missed – shout out below.
Champagne Out.
16 men decided to start the week off right and breath in deep the Gloom.
Veteran crew so quick disclaimer was given and off we went.
Mosey around lot twice
Butt kickers
Carioca right
Carioca left
Jog down to filed.
COP(* = in cadence)
SSH x 25*
5 Burpees oyo
IW x 15*
4 burpees oyo
Slow Squat x 15*
3 burpees oyo
MC x 15*
2 burbees oyo
5 x slow merkins (5 second hold at top and bottom)
1 burpee oyo
The Thang:
3 man grinders.
Divide up into groups of 3.
#1 stays at the track doing the following work:
10 x dive-bomb merkins (and no this isn’t anything like a burpee),
10 x jump squats,
10 x heels to heaven.
(Rinse and repeat until your teammate comes to relieve you)
#2 and #3 go to bleachers and both go thru one set of the following:
10 x steps (each leg),
10 x dips,
10 x derkins.
#2 stays and rinse and repeat until teammate arrives to relieve you.
#3 runs back up walkway, up the stairs and then down the path to the football field to teammate.
#3 will start doing the dive-bomb pushups, jump squats and heels to heaven while the other teammate, #1 runs back to the bleachers and relieves #2
Rinse and Repeat until time is called.
Line up across field in front of soccer goal
On your belly – Count down 3, 2, 1 – AYG to other end line – mosey back
(rinse and repeat x 3, with starts by Fireman Ed and White Snake)
Mosey up to parking lot.
6 (rather 3 minutes) of Mary
Flutter Kick x 15 – in cadence
Dollies x 15 – in cadence
6:15 – Done
NMM
Brought some continuous motion to Base Camp and the pax crushed it – solid work by everyone out there today. Hard to see much so if YHC missed something please shout out below in the comments. YHC did notice that by the time YHC was starting to get into the exercises, Hammer was already there to take our place (YHC was part of a four man team, and Duff got the unfortunate luck to be stuck with YHC)
YHC also loves sprints, gets the heart rate up quick but then gives you a chance to recover. YHC also learned that Morning Star has a completely different gear than most mortals. YHC thought he was fast until Morning Star turned on the boosters and made YHC look silly (not that its hard to do that). btw – Fireman Ed – next time don’t try to outrun Morning Star and your hammy may survive. Granted until it blew you were moving brother. Base Camp crew is a great group to workout with and start the week off with.
Thanks for the privilege and honor to get to lead such a strong group.
Shout out in the comments if YHC missed anything.
Announcements:
3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
HDHH at Mellow Mushroom in Ballantyne on Wed, 3/11, from 5-8 pm with 10% of proceed being donated for La Flor Bridge Project in Nicaragua.
Champagne Out
14 Brave SOBs decided to enjoy the Arctic Blast following Thursday’s spring like temps and start their weekend off right chasing it into the Gloom
Mostly Veteran group – so quickly disclaimed and off we want.
(began to worry part of the group had decided to head over to Einstein’s for bagels and coffee instead of the Arctic winds of Ballantyne)
The group all finally show up.
No COP – straight to work (YHC tweeted the night before this would be a basic meat and potatoes workout, and didn’t want to disappoint.
The Thang (the instructions were as follows – this is the work to be done today – get as much done as time allows)
1 x lap around Loch Ness
1 x lap with (3)stops for 10 derkins, 10 jump ups, 10 dips then
2 x laps around Loch Ness
1 x lap with (3) stops for 20 derkins, 20 jump ups, 20 dips, then
3 x laps around Loch Ness
1 x lap with (3) stops for 30 derkins, 30 jump ups, 30 dips, than
4 x lap around Loch Ness
1 x lap with (3) stops for 40 derkins, 40 jump ups, 40 dips then
ladder your way back to the beginning – working to get as far as you can.
But wait there is a twist – during the “exercise laps”, when you are crossing behind the buildings to do the derkins and jump ups, you must bear crawl when on the bricks (YHC forgot how big these brick patios were.
Off we went – the time called at 6:08 fast mosey back to parking low for some Brave style mary.
6 mins of Mary
Flutter Kicks x 50 in cadence
Holdem
Dollies x 10 in cadence.
Done
NMM
Not an exciting workout today but YHC thinks everyone got their money’s worth. Lots of Larry Birds today. I think Frasier and MT work working their way back down the pyramid and all others topped out thru the 4th level (40 jump ups after about a 25 yard bear crawl is most unsavory)
Cable Guy, Big Tuna, Strawberry, Chippy, Outback, Fire Hazzard, Mr. Bean, Johnny 5, and Heart Breaker were all flying out there. Wingman is a ironman, pushing thru a painful calf, not stopping once. And MC was not only flying but didn’t even look tired out there after pounding out 100 perfect form derkins (YHC was smoked when adding in the bear crawling). And to that, the pax bear crawled about 250 yards or more today along with 100+ derkins, 100+ jumps ups (painful) and 100+ dip = work was done today
Again great work by all. Its an honor and privilege to get to lead such a great group of men. Thanks for the opportunity.
btw – as we were about to launch, Mr, Bean asked who was Q and upon hearing it was YHC, he responded well D&%M – that just warms YHC’s heart to get that response.
Have a great weekend men.
Announcements:
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Thats all. If YHC missed something, shout out in the comments.
Champagne Out.
12 Men thought they would take advantage of the early Spring like weather by posing Hydra, before the next arctic blast arrives on Friday.
We did have an FNG, so a more detailed disclaimer was given – i.e – modify as needed, and if you get hurt, its not YHC’s fault, F3 or the School’s fault.
Off into the Gloom we go.
Quick mosey to a nice soggy field.
COP * – in cadence
25 x SSH*
5 burpees oyo
20 x IW*
5 burpees oyo
20 x Slow Squat*
5 burpees oyo
The Thang:
Starfish time at Hydra again.
Divide into 4 groups – just to not overload the stations when we start.
Station 1 = Playground – 15 pullups
Station 2 = far baseball field to the right (Behind Zima’s house) bear crawl from fence to infield and back – approx 50 yds
Station 3 = Football field in back – 20 Jump Squats
Station 4 = other baseball field at far woods – 20 CDDs
Middle of Starfish = 5 double merkin box jump burps
start at your station, complete it and run to middle, do the burpees, the move to the next station.
Rinse and Repeat until time was called.
6 mins of mary
Flutter Kicks x 25 in cadence – hold em
Dollies x 25 in cadence
Elbow Plank – 30 seconds, then Chelms 10 cound, IH 10 count, Olaf 10 Count.
Done
NMM
Solid work by everyone today – Everyone was pushing the pace and YHC thinks most pax made it 3 times around the starfish. For those keeping score – that is 45 pull-ups, about 150 yards of bear crawls, 60 jump squats, 60 CDDs and 60 double merkin box jump burps (which hurt)
Howie Webb our FNG (aka Latrine) earned his name well. About half way thru the second round of the starfish, YHC noticed the FNG was missing and asked Green Machine, who brought him where he went. The answer was “He said he hadn’t worked out in a while and had to drop a deuce” – so immediately YHC thought of Outhouse as a great name until the Pax heard he was a West Point grad and was in Heavy Artillery in the Army. Thanks for coming out brother, keep it up, you will not regret it. And thank you for you service to our country.
That is all YHC can remember – was in O2 deprivation most of the workout.
IH thanks for the great takeout and for the company on the run in.
Announcement:
MudRun coming up soon –
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Champagne Out
A solid veteran crew ventured out in the Gloom on this nice brisk morning, expecting their weekly Anvil beat-down – And YHC was hoping to deliver and live up to the standards those that have come before have set for the workout that is F3Anvil.
Disclaimer given and off we went.
Mosey to first lot along Hwy 51 – watch for black ice.
COP
* – in cadence
*SSH x 25
5 flying squirrels oyo
*IW x 20
5 flying squirrels oyo
*Slow Squats x 20
5 flying squirrels oyo
*Mountain Climbers x 25
5 flying squirrels oyo
*10 stop motion merkins – 5 second hold at top and 5 second hold at bottom (crowd pleaser)
5 flying squirrels oyo
(Audible at this point – too many black ice spots in this lot, so off to find another spot to work)
The Thang:
Mosey to the rock pile at the baseball field for a little rock work
Instruction – pick out a BIG rock – or your buddy for the next set of work.
Once circled up Dock Thrill and Hops decided their first pick wasn’t up to standard so they went back for more – well done men.
All work done with your buddy aka the rock – goal was to not put the rock down until the complex was complete.
Clean & Press x 15
Goblet Squats x 15
Single Leg Deadlifts x 10 per leg
Reverse Lunges x 10 per leg
Drop rock and recover
Rinse and Repeat for a total of 2 rounds.
Mosey to the covered picnic area – watching for black ice again.
Little He Hate Me work to be done
10 jump ups
10 Dips
10 Derkins
Rinse and Repeat for 10 mins (This sucked)
Grab some wall – active recovery
People’s Chair to recover – 90 seconds
BTW – 30 seconds
More People’s Chair – 60 seconds.
Mosey back to Launch
Time for a little mary
59 x Flutter in cadence.
That’s all
NMM
Solid work today by a veteran crew. Thanks for braving the black ice and joining YHC the weekly tour of Anvil.
YHC had several options on what to do, but was concerned about the slick spots in the parking lot, so decided to see if we could make it thru the workout with minimal running and it still be a beat down.
YHC thinks that was accomplished, at least as far as YHC is concerned.
The 10 minutes of He Hate Me was terrible but everyone crushed it – solid work.
Did need a little motivation during Mary to call out the cadence loud enough to keep YHC from losing count. Was considering the century mark for the flutters – maybe next time.
YHC considers it a privilege and honor to lead such a solid group of men, this or any morning.
Thanks for the solid takeout Busch.
Please shout out anything YHC missed in the comments
Announcements:
HDHH – the Lodge 5:30 today be there.
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Mud Run – make sure you are signing up
Check out the CSAUP list in the weekly email – lots of opps coming up to use what you have built in the gloom.
Champagne out.