25 men swallowed the red pill and made the affirmative decision to descend upon the Anvil in order to be sharpened this morning. The beatdown went something like this:
The THANG:
Warm-up with 10 burpees OYO and follow the Q as he runs to the semi-circle with bricks and really nice grass.
COP
Brisk jog around church, to bottom of North Face and up we go. Merkins OYO (30ish) while waiting for the Six.
Brisk jog back to other side of church, bear crawl half the width of the parking lot, flip it over for crab walk the remainder of lot (modify with lunge walk as needed).
Run to base of hill for Triple Nickel: 5 Jump Squats at top, 5 CDDs at bottom, repeato x4.
Run to pavilion for 3 circuits of: 20 derkins, 10 single-legged squats (R/L), 20 dips, 15 jump-ups.
Run to rock pile and select a rock for 2 rounds of: 20 curls, 20 overhead presses, 10 straight-arm raises, 10 good mornings.
Run to bottom of Entrance #4 hill for Jacob’s Ladder with 1-7 ascending burpees (crowd pleaser).
Run back to starting point for quick bout with Mary: 20x LBCs, 20x Dollies
COT
NMM:
Announcements:
18 men rose in the pre-dawn gloom of the A51 AO to join together for the weekly ritual we’ve all come to enjoy. This morning, a two-fold challenge was thrown down: (1) complete the workout, and (2) avoid the pain cave — don’t let your fellow PAX suffer on their own:
The THANG:
COT
Moleskine:
Arrived at 5 am to use my 2.0’s sidewalk chalk only to discover that the parking lot we normally use was full of cars. Fortunately, plenty of other concrete to use. Unfortunately, meant we had to run a bit longer each round.
I had the “pleasure” of partnering with Brown for the CMIYC — my traps and back are still sore from the “pleasure” of lugging his KB around the church. Strong work, my friend. Thanks for partnering with me. Next time, we stay in the back and make use of a #radioflyer.
A fair number of Larry Birds, I think (hard to tell with this type of workout), but our War Daddy, Sussudio, was making us all look like little kids out there. Dude arrived 30 minutes early for a pre-run, then proceeded to lap everyone on The Challenge. At the end of the workout, he told me he was feeling a little extra energy lately. I asked him about the little blue pill, but I couldn’t hear his smarta$$ answer as he sped off ahead of me.
Not sure where everyone finished in The Challenge, but I think it is safe to assume that no one made it to the extra credit. Good work by all though, especially our FNG. Heck of a way to make an entrance. Take heart – it does get easier (but, then we’ll laugh at the size of your kettlebell and make you get a bigger one and then it’ll get harder again).
Great job by all with the mumblechatter/encouragement. No joke, this workout was tough. Most folks were suffering from oxygen deprivation most of the time. But, with a group of 18, there was almost always someone who could offer an encouraging grunt. The grunts helped the time fly by.
Announcements:
19 men posted this morning for some quality midweek work. After the disclaimer was dutifully provided, this is what happened:
Beginning as always with a simple “follow me” we ran around the parking lot, paused briefly so that each of us could pick up a rock and then ran with our rock around the parking lot some more. If you have previously posted at Anvil (aka. The Rock on the weekends) then you know that running around the (huge) parking lot is akin to running to Piper Glen and back. Twice. And always magically uphill no matter which way you go.
Circled-up for COP:
– SSH (rock-less) x25, Imperial Walker (again, no rock) x20, mountain climbers (sans rock) x25, flutter-press (WITH ROCK!) x25, slow squats (again, with rock in hand) x20
We ran some more, purposely ending at the bottom of the hill known affectionately as Entrance #4 (horrible corporate-type name). Partner up, like size, fitness and stones, if possible.
– Partner #1: Sprint (WITH ROCK!) to top of hill, 10 jump squats with rock, run back. Partner #2: cycle of 10 merkins (no rock), 10 squats (yes rock), 10 LBCs (rock), repeating as necessary until partner returns. Flapjack. Repeat whole thing 3 more times (total of 4).
– Plankorama (not really a 10-count if you’re planking at 6 inches)
– Bearcrawl up hill, run back to bottom of hill. Do it again, but flip around halfway and continue with backwards bear crawl up hill, run back to bottom.
– Partner wheelbarrow up hill, flapjack in middle, run back to bottom.
– Partner carry up hill, flapjack in middle, run back to bottom.
Then we picked up our rocks and ran around some more. This time stopping on the perfectly manicured soccer fields. Nicely watered, too, thanks to the flash-monsoon the night before.
– Drop rock in middle of field and sprint to little hill (approx. 150 yds) while wiating for the six to arrive. Jog back to rocks. Do it again since the six ain’t quite there yet. Regroup at the rocks.
– Find your partner and Pepper Pod to the little hill. Run back to the rocks and do it again since it was so much fun.
Realizing that some folks were amazingly still dry, we lined up for tunnel of love (with rock).
Everyone sufficently grassy and wet, we finished up with an uphill (of course) run back to the rock pile (with rock), circled back to the six to assist/encourage/stay as a group, and then proceeded (no rock) as a group to COT.
COT
Moleskine
– I’m pretty sure that it rained every day the last two winters. I know this because I was out in the rainy gloom most of those days. I realized last night while it was raining that it had been awhile since I had last gotten wet (other than sweat) at a workout. Thus, we ended up sliding across the fields at 6 am. Grass clippings came as a bonus.
– 3 things happened this morning that reminded me why I enjoy F3 workouts: we got a good workout, we did it together, and we did it outside, enjoying the rocks, wet grass and a beautiful sunrise. Given that I’ve basically sat at my desk the rest of the day, you can easily see why this was the highlight of my day.
One year after the inaugural weekday workout we labeled Anvil, 20 men descended on the campus of Calvary Church to make our daily downpainment and receive our anticipated beatdown. Not one to disappoint, I gave my version of the disclaimer and marched us off into the gloom in order to experience some of Anvil’s greatest hits from the past year:
The THANG
COP:
– SSH x100
– merkins x25
– squats x25
– wide-warm merkins x25
– 20 jump squats OYO
Mosey to the sandpit, grab a partner, get sandy animal style:
– partner 1: burpees, partner 2: bear crawl across volleyball courts and return. Flapjack.
– partner 1: burpees, partner 2: gorilla walk across volleyball courts and return. Flapjack.
– partner 1: burpees, partner 2: dragon walk across volleyball courts and stay there. Flapjack.
– partner 1 and 2, wheelbarrow back across the sand, flapjack as necessary.
Pat your sandy partner on the back (helps get the sand off), mosey to pavilion for a little fun in the sweatbox.
– 11s: dips/derkins
– 20 jump-ups, 10 single-leg squats per leg (right/left). Repeato.
Exit the box so we can breathe. Plankorama courtesy of Lobster Roll.
Mosey to field for some Mary.
– Flutter x25
– Flip to belly — race 100yds. to fence. Mosey back.
– Dolly x25
– Flip to belly – superman :30 seconds – race 100 yds to fence. Mosey back.
– LBCs x 25
– Mosey home for COT
Moleskine:
– When we created Anvil, Baracus and YHC wanted to create a challenging mid-week workout that utilized the campus as our “Anvil” as we pushed and beat one another into physical shape. Looking back at the last year, I think we’ve been successful. The features of the campus provide for some nice variety, a fair amount of hills to play on, room to roam “string of pearls” style, a sandbox to wallow through and a pavilion to sweat under. Without a doubt, the best feature of the location has been that which developed over time: the PAX who routinely make Anvil their workout week in and week out.
– Kotters for the delinquent backblast. To be fair, I was a bit tied up last Wednesday with the memorial service and burial for my grandfather. A couple hours after leading this workout, I spoke at his memorial service and I want to share something about my grandfather that I think is applicable to each of us men.
“As I reflect on this man, my memory of him and the role he played in my life, the first attribute that comes to mind is that he was there. He was a constant. Grandpa was a rock, when all else waivered about. He was steady. In my mind’s eye I can still see it as I follow him again through the garden in his backyard in Pennsylvania. Me, about 5 years old, as I following him through the rows of corn, tomatoes and squash. He towered up above me, blocking out the sun at times, moving with surety and purpose as he examined each plant and vegetable. He put me to work, with a hoe and rake, carrying vegetables in a basket up to grandma who would turn them into something yummy to eat. It was in that backyard that he let me drive his lawn mower (I was probably a little older than 5 then). It was on the deck overlooking the yard that we would share a snack and a birch beer or 7up when the heat of the afternoon was too much for my tired little body. It was there that we watched the deer come into the twilit meadow in the distance.
Grandpa was there for just about anybody I can think of. He was there for friends and neighbors who needed a helping hand. He was always more than willing to look under the hood of a broken down car or repair a pipe that had burst. He was there for the neighbor lady who wanted a bible lesson. He was there for my family when my Mom and Dad needed a helping hand around the house, even though we lived 3000 miles away. He was there for my grandma. For 66 years he was there for her. Think about that. 66 years. Let that number just seep in for a second. I joked with him that he better set that bar high because I was going to catch him. He told me I better, since I had married so much younger than he did.
There was a moment a couple weeks ago when Grandpa was having a waking dream and I happened to just then walk in to see him. He was confused about some facts, but there was one sole purpose in his conversation with me. He wanted to make sure that Grandma was ok. Once he realized that she was ok, and that she would be ok, he relaxed and was able to go back to sleep. Even in his last moments his heart was there for his wife.
In our world, it is a common tragedy that men aren’t there. I have been blessed to have 2 grandfathers and a father who have always been there. Being steady isn’t glamorous in the short term, but it means all the world to a 5 year old, a 36 year old boy, a wife of 66 years and all the neighbors and friends in between.”
On this Anvilversary, I want to encourage each of us to continue on. The workouts each week may or may not be epic (although they are always solid), however the true work occurs in getting up out of the fartsack and actually showing up. The achievement is doing it consistently. Once you’re here, following the leader of the day, you’re going to get in decent shape no matter what we do (especially with the way we’ve come to push and encourage each other). The same was true in my grandfather’s life — so much of his success and the accomplishments he achieved were built upon the same rock: he consistently showed up. Our workouts are important, but they are just the spark and in some ways an example for the rest of life. Showing up here hopefully should lead to showing up in all those other places in life that occur outside the gloom.
Hello Summer!!! 12 men gathered in the humid haze of the late spring, early morning gloom to start the week off with a little physical exertion. Given that the sweat began to drip before we even started to pour, we decided to get right to it and jumped right into
The THANG:
– Run around school (including the track, for those who are following along at home)
– circle up in rear lot for COP:
– Mosey to cinder blocks. Partner up, one block for each set of partners.
– Catch Me If You Can (“CMIYC”): Partner 1 runs with block; Partner 2 does 5 burpees; Flapjack as necessary. Run to the far side of the track.
– 7s across infield width of track: squat jumps and hand-release merkins.
– Partner work with blocks: Partner 1 runs around track, Partner 2 does called exercise. Flapjack. Plank until the 6 is in.
– CMIYC to stumps.
– Partner 1 does 10 (per leg) step-ups on stump (with block). Partner 2 runs to school wall, completes 20 donkey kicks, runs back to stumps and completes merkins until Partner 1 finishes. Flapjack.
– CMIYC to return blocks to their block home.
– Plank, 5 count, AYG sprint to the cars.
COT
Moleskine:
Announcements:
On the second anniversary of Skunkworks, thirty-eight men gathered in the gloom to get their exercise on. Given the anniversary and the growth of the PAX since the inaugural Skunk, YHC wanted to provide a taste of the original Skunk, mixed in with the Skunk 2.0 we’ve all come to fear and enjoy:
Warm Up / COP
The THANG:
100 Burpees. 10 minute cap.
Split into 2 groups. Group 1 goes with Tiger Rag and Stone Cold to experience their amusement park of many toys (aka. Classic Skunk). Group 2 goes with YHC to hoist their kettlebells. Flapjack after 15 minutes with Harley coming in as relief Q for the kettlebell portion.
Classic Skunk — Stations set up around high school parking lot as follows:
Skunk 2.0 – Kettlebell ladder-sprint combine in track infield
COP – All PAX rejoin and Flutter x45, hold ‘em
COT/Finis
Moleskine
– Nice crowd this morning. Folks seemed to be in a festive mood, especially when they saw the toys lined up in the parking lot. Nice witty banter during SSH and IW. Banter ceased as the PAX were punched in the throat with the call for 100 burpees. YHC heard a couple “is he serious?” remarks, which I ignored as I got to it. Nice work by all on the burpees as most seemed to finish in time.
– Apologies on deleting the attendance list. Probably something to do with shakey-fingers and O2 deprivation, but I remember looking at my phone, seeing that I had properly recorded the name-o-rama, then promptly deleting it. Not sure what I was thinking…
– Given the work it took Tiger Rag and Stone Cold to load their vehicles at home and arrive early to set-up the amusement park, it’s no wonder that Skunk has moved on to utilize the kettlebell rather than “everything and the kitchen sink.” Still though, once in a while it’s fun to bring out the implements and experiment a little.
– Thanks to Tiger Rag and Stone Cold for inventing Skunkworks. For many, it remains the highlight workout of the week. Thanks to Harley as well for keeping the tradition going into its third year. Every week this site is guaranteed to be one of the hardest, if not the hardest, beatdowns one can experience in South Charlotte. Thanks to Harley for allowing me to lead this week – it was an honor and a privilege – and to Tiger Rag, Stone Cold and Harley for the assist.
– Finally, a little history lesson for the 2nd generation Skunks. This workout is so old Donkey Kong was still Heinz in the early BBs…
o Original BB: http://f3nation.com/2012/05/15/f3-skunk-works-backblast-05-15-12/
o 1 year BB: http://f3nation.com/2013/05/21/skunkiversary/
Announcements:
– 3rd F Aftermath – Wednesday mornings with Busch. Starting a new book this week: Blue Like Jazz.
– CSAUP Olympics coming 6/14
– Area51 Summer Kick-off Party also coming 6/14
8 gentlemen greeted me in the gloom and after waiting an extra 15 seconds for that last remaining PAX to arrive (he never came), we strode off into the gloom. This is what we accomplished:\
The THANG:
Brisk warm-up jog around parking lot
Abbreviated COP: Pullups, SSH, IW, Rosalitas (in honor of the fake holiday), Pullups again
Brisk fully-warm jog to middle of soccer/rugby pitch (pause to explain disclaimer since I am not a professional)
Starfish x5
COT
Moleskine:
– Simple enough weinke, right? I think we all agree, these usually provide some of the best and most brutal beatdowns. Writing this at 1530 and I’m still feeling it.
– After 5 minutes of heckling, YHC gave in and presented a proper disclaimer to the other 8 veterans who knew exactly what they were doing and exactly who I was and more importantly wasn’t. Yes, good to get in the habit (everybody should…really), but to be honest, I was just tired of hearing about it. I should have waited 5 more minutes, because the starfish(ies?) sucked the mumblechatter away anyway.
– Spring is in the air and I am noticing a resurgence around A51. Maybe it’s just me, but I think a lot of us are looking around, realizing that we have plateaued to some degree or another and are forcibly kicking it up a notch. Workouts are getting harder and the PAX are getting faster. Speaking for myself, there’s someone on my tail, breathing hard, and if you’re in front of me, I’m coming for you. Might not catch you, but I’m going to give it my all. #DFQ
Announcements:
– Go play golf. Go with the F3 dudes. Sign-up now so we can stop announcing it.
– There are other announcements, but if you really wanted to hear them you should have come out this morning and joined us. Or you can go read the weekly email…
0650 – I’m the only one here. Pretty quiet. Rain is coming down hard. Think I’ll stay in the truck until someone else shows up.
0655 – Hmm, no one else here yet. I wonder if anyone else is coming or if today is THE DAY.
0657 – So, if no one else posts, do I (a) go home and post a fake backblast, (b) go home and never post a backblast or (c) sadclown the workout I had orignally planned.
0659 – Hmm, no one else yet. Interesting. Leaning toward option (b).
0700 – Aww crap, I was ready to do it anyway. Might as well get to it. Here we go. Holy cow it’s wet!
Mosey away from parking lot and into the gloom.
0702 – Hey, who’s that pulling into the lot. Guess I’ll circle back and check it out…
The PAX were light and the workout was solid. Backblast is late (for me), so I’m gonna make is short and sweet:
run around school, COP (SSH, IW, merkins, flutters, etc.), run 2/3 mile, BEAST (merkin, squat, flutter, carolina dry dock, sister mary catherine, lbcs), run to playground for circuit training (pullups, dips, squats), repeato x3, run 2/3 mile, rock work (curls, squats, deadlift, overhead presses), run back to recordbreaking COT.
Moleskine:
– Really glad I didn’t have to workout alone. That would have sucked. Would have sucked even more because it’s been so long since I’ve worked out alone. Felt kind of like Kevin Arnold being left home alone in area51.
– DK hates to run, but he’s fast so at least he doesn’t have to run as long as some people to get the job done.
– If you ever find yourself working out in a group of 2, do not circle up. Do not square up. Line up shoulder to shoulder and workout like men. gaze into the distance, not each others’ eyes. That’s just weird. Same rule probably applies to groups of 3 or 4. I wouldn’t know. There was only 2 of us.
– Hope everyone had a nice spring break and/or enjoyed the fartsack on Saturday. You missed a great workout, awesome fellowship … and long gazes into the distance.
I’m pretty sure I got everyone’s attention last night when I pre-tweeted that today’s workout would be intense with the disclaimer in full effect. If they didn’t see the tweet, then they surely heard me when I repeated my encouragement/warning/disclaimer at 0529. Anvil has been attracting a nice mix of strong vets and relatively newish PAX, and in the ever present tension between pushing ourselves while leaving no man behind, I knew the disclaimer would be needed today. The good news: we didn’t lose anyone. The equally good news: everyone got a nice, strenuous 45 minute workout in this morning.
PAX properly disclaimed, we moseyed into the extra gloomy morning.
Mosey to Rock Pile and pick a heavy rock. Ok, everyone put down your rock and pick a heavier rock. Raise boulder to shoulder and mosey to the COP.
COP
– Drop boulder
– SSH x25
– 10 burpees OYO
– Pick-up boulder to perform Rock Combo: squat/curl/overhead press. 10 Rock Combos OYO
– Drop boulder
The Circuit
– Run to Entrance #4, bear crawl down first half, run to bottom, 10 hand-release merkins, sprint up Entrance #4 and run back to your rock.
– 10 burpees OYO
– 10 Rock Combos OYO
– Run to bottom of North Face, sprint up North Face, 10 jump squats, run back to your rock.
– 10 burpees OYO
– 10 Rock Combos OYO
Break up into 2 groups: Group 1 runs toward Entrance #4, Group 2 runs toward North Face.
Continue with same circuit as above until Q calls time, repeating Circuit as many times as possible.
Q calls plank to regroup. Time for some Mary.
– Plankorama (focus on form)
– Flutter with Rock Press x25 (hold em, feet and rocks)
– Heels-to-Heaven (no Rock) x10
Shoulder your boulder, return boulder to rock pile, run back for COT near cars.
Moleskine:
– Nice work today, fellas. The strong guys pushed it and the moderate guys hung in there and at least appeared to give it their all (hard to tell in the dark and I’m not your mother so it’s on you anyway). I’m pretty sure this workout was pretty good (I never can tell how intense a workout is when I Q, although I will say that this workout failed to let up and kept coming back for more) and will make a reappearance when you least expect it. I might even get super creative and come up with a name for it someday.
– Disclaimer was emphasized because (a) I knew modification may be necessary for some folks and (b) North Face in the dark early morning gloom truly is an expedition. North Face is awesome, use at your own risk.
– Champagne gets a special shout out for going at this with a weight vest. Well done, brother.
– Prayers for Lobster Roll’s friend and family (cobains – I forgot to write down the name) who just lost wife/mother to sarcoma.
Announcements:
– See the email of the week. If you don’t receive the weekly email please ask a friendly site Q to get you set up.