Author: Mud Face

  • Welcome Back to The Anvil

    5 men showed up in the to the re-opening of the Anvil

    Mosey to the blacktop

    COP

    • SSH
    • Helicopters
    • DQ’s
    • Arm Circles

    12 Days of Christmas AMRAP

    • 1 – Explosive Merkin
    • 2 – Flutter Kicks (2 Count)
    • 3 – Burpee Toe-Touches
    • 4 – Squats
    • 5 – HRMs
    • 6 – Heels To Heaven
    • 7 – Ball Dippers (2 Count)
    • 8 – Dirty Dogs (2 Count)
    • 9 – LBCs
    • 10 – Burp-Ups
    • 11 – V-Ups
    • 12 – Lunge Steps (2 Count)
    • Run a Lap

    Repeat until time is up

    Mosey back to the flag

    Numberama

    Namearama

    Yard Sale took us out

    NMS

    Anvil was shut down temporarily at the start of the lockdown and this was the first day of its reopening. With Christmas being so close a themed workout seem to be warranted. There are few things that make YHC happier than hearing the PAX complain about how hard the workout is, your tears are like fine wine to him. YHC also realizes that his language has gotten a little rough in the last month or two, for that he apologizes and will try to do better.

    As always it was an honor to lead

  • Bringing the Mountain

    DaVille is a huge AO. It covers 3 school, miles of road and trails, large fields, 2 bus loops, several parking lots, playground, and a track. 9 of the hale and hearty showed up this morning to use none of that and instead stayed in 9 parking spots 20 feet from the flag

    COP

    • SSH
    • Arm Circles (front, back, big, small)
    • DQs
    • IW
    • Hillbillies
    • Helicopters

    What We Done Did

    The Super Suck (thanks Corned Beef)

    9 stations:

    • Squats
    • Merkins
    • Flutter Kicks
    • Battle Rope Jump Rope
    • Lunges
    • LBCs
    • Shoulder Taps
    • Mountain Climbers
    • American hammer

    Perform designated exercise in for the station that you are in

    Sandbag starts at station one

    One burpee, on bent over row X 5

    Pass to next station

    Last station burden carry runs a lap back to station 1 (this was audibled to bear hug run straight to station 1)

    Everyone moves to next station

    Numberama

    Namearama

    YHC took us out

    NMS

    DaVille is an AO that is made for running, and they run YHC from one end of that thing to the other, but every now and then you need some ground and pound for variety.  As ecpected the PAX crushed it this morning.

    It was an honor to lead

  • IPC Week 2 at DaVille

    COP

    Explain the Thang and set up the AO

    Thang

    IPC Week 2

    400 Meter run

    Perform exercise at each station

    Rifle carry between station and flag

    10 thrusters every time you reach the flag

    STATIONS

    25 Derkins

    25 blockees

    25 weighted squats

    25 KB swings

    25 vertical block presses

    25 Alpos

    That’s one round

    Start over with the run

    Numberama

    Namearama

    Announcements

    Trout took us out

    NMS

    8 men showed up to take on the Iron Pax Challenge Week 2. Not much mumble chatter there was work to do. Strong work by all.

    It was an honor to lead

  • Skittles and Unicorn Farts

    COP

    SSH

    Arm Circles (all ways)

    Helicopters

    Don Quixotes

    Thang

    3 Minute Merkin (90 seconds down, 90 seconds back up)

    10 Minute AMRAP

    • 1 Burpee
    • 2 Cleans (one each arm)
    • 1 Goblet Squat
    • 1 Overhead Press
    • 1 Back squat

    2 Minute Merkin (1 minute down, 1 minute back up)

    10 Minute AMRAP

    • 1 Curl each arm
    • 1 High Pull
    • 1 Overhead Press
    • 1 Triceps Extension each arm
    • 1 Merkin
    • Run half of parking lot and back

    Increase reps by 1 for each round

    1 Minute Merkin (30 seconds down 30 seconds up)

    5 Minute Amrap

    • Skull Crusher
    • Press
    • Sit and Press

    Numberama

    Namearama

    Attila took us out

    NMS

    Its time for YHC’s yearly pilgrimage to Circus Maximus. It was good to get back to the Circus and throw around some iron. Mummblechatter was abundant but cannot be repeated in mixed company. Hard work was done by all

    Thanks for letting me lead.

  • I Wonder How it Would Work with Kettle Bells?

    COP

    • Arm circles
    • Helicopters
    • Don Quixotes

    Thang

    Borrowing from IPC’s week 1

    • 2 KB Burpees every 90 seconds
    • 25 Merkin Rows
    • 50 Boat/ Canoes
    • 75 Squat to High Pulls
    • 100 Sit-up Press
    • 125 Lunges (KB switch arms on each rep)

    Numberama

    Namearama

    Yardsale took us out

    NMS

    Had to adjust so times and quantities to fit it all in. Turns out it takes a little longer to set up with a KB as opposed to without.

    Why did I think this would be a good idea?

    Hard work was put in by all and it was good to see the PAX

    It was an honor to lead

  • Three Complex and a Merkin

    COP

    • SSH
    • Arm circles
    • Don Quixotes

    The Work

    3minute merkin

    10 minute AMRAP

    Gorilla Complex

    • 8x Bicep Curls
    • 8x High Pulls
    • 8x Military Press
    • 4x Tricep Extensions
    • 8x Push-ups
    • 80% sprint to curb and back

    2 minute merkin

    10 minute AMRAP

    Bear Complex

    • 1 burpee
    • 1 two hand clean
    • 1 front squat
    • 1 over head press
    • 1 back squat
    • Add 1 rep each round

    1 minute merkin

    5 minute AMRAP

    • Demon crusher
    • Sit and press
    • Chest press

    Numberama

    Namearama

    Opus took us out

    NMS

    YHC has not seen his F3 brothers since the Quarantine began. So when the chance came to post and lead came up he could not let it pass. Three months and an internet connection lead to the timed single merkin.

    Strong work was put in by all

    It was an honor to lead

  • Haynes and a Sharpie

    COP

    SSH

    Arm Circles

    Helicopters

    12 Days after Christmas

    12 rounds. First round do all, eliminating one exercise each round

    • 12 Kettlebell Dirty Dogs
    • 11 Overhead Presses
    • 10 Tricep Extensions
    • 9 2 Hand Swings
    • 8 Clean and Press
    • 7 Goblet Squats
    • 6 Lawn Mowers
    • 5 Boat canoes
    • 4 Merkin Rows
    • 3 Sit-up Presses
    • 2 One Arm Snatches
    • 1 Kettle Burpee

    One lap with various caries and 2 minutes of Boat/Canoes to finish out the time

    Announcements

    Last day to order shirts is tonight at 12

    https://f3.mudgear.com/products/f3-rva-shirt-pre-order

    Numberama

    Namearama

    Opus took us out

    NMS

    Just getting an early start on next year’s holiday season. Last week’s workout was fun, so we got to try it again.

    While D’Ville is the only region that can count correctly, we can always rely on Emoji to make things interesting in the COP. Mumblechatter was low this morning, but we did get around to talking about old school sports tryouts, thus the title of the Back Blast

    Strong work was put in by all and it was an honor to lead

  • Belated 12 Days of Christmas

    COP

    SSH

    Arm Circles (big and small, forward and reverse)

    Helicopters

    12 Days of Christmas

    12 Rounds

    Add exercise each round the number of added reps reflects the round number. Perform new exercises and back down to first round

    • 1 Kettle Burpee
    • 2 One Arm Snatches
    • 3 Sit-up Presses
    • 4 Merkin Rows
    • 5 Boat canoes
    • 6 Lawn Mowers
    • 7 Goblet Squats
    • 8 Clean and Press
    • 9 2 Hand Swings
    • 10 Tricep Extensions
    • 11 Overhead Presses
    • 12 Kettlebell Dirty Dogs

    Numberama

    Namearama

    Chewy took us out

    NMS

    YHC had wanted to do a holiday themed Q, but was not able to until today. YHC was informed that Corned Beef had done one similar to this earlier in the holiday season, but he did not sing the song that goes with it, if that makes it better or worse is up to debate.

    As always good work was put in by all

    It was an honor to lead

  • Lets See if This Works

    Opus, Trout, Yard Sale, Beulah, Rounders, Wild Thing, Mudface

    COP

    • SSH
    • Arm Circles
    • Tempo Merkins
    • Helicopters
    • Cherry pickers

    Ring Around the Rosie

    Pax circles up on their six and passes the kettlebell to the man on their right and then to the left

    Five time each direction

    Dora

    Partner up. One partner runs the loop while the other performs Kettle Bell dirty Dog

    Flip Flop until 100 Dirty Dogs are done

    Conga Line

    Line up. PAX in front passes bell to next man in line, then runs to back of line. Various exercises for one lap of the loop

    Some lunges, lawnmowers, halos and slingshots to finish out the time

    Numberama

    Namearama

    Wild Thing took us out

    NMS

    YHC rolled up to the AO to find out that no one had taken the Q. Well, there are a couple of things that he wanted to try out, so he took the Q. Thanks to the PAX for putting up with YHC experimenting on them. Strong work was put in by all.

    Thanks for letting me lead

  • Merkin Meet-Up at the Anvil

    AMRAP for 45 minutes

    10 of each

    1. Merkins
    2. Diamond Merkins
    3. Merkins
    4. Werkins
    5. Merkins
    6. Incline Merkins
    7. Merkins
    8. Staggered Merkins – one way
    9. Merkins
    10. Staggered Merkins – other way

    Numberama

    Namearama

    YHC took us out

    NMS

    YHC and some of the other Da’Ville PAX wanted to go to DTH’s Most Merkin Challenge, but with morning duties and the distance it did not look it would happen. So a challenge was issued to the Forge and YHC took the Q for the Anvil. Strong work was put in by all men involved. It was an horror to lead

    Results

    Trout – 720

    Corned Beef – 820

    Opus – 810

    Beulah – 400

    Mudface – 720