Two DaVillians came out to put the last week of IPC to rest. Timer was set and we went to work.
MaryAnne’s Mayhem
52:30 on the timer
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees
Numberama
Namearama
NMS
Iron Pax 2021 is in the books. It was fun and i cant wait to see what next year brings
YHC was notified that a clown car was coming up with Tryhard and Chaplain this morning, so seeing the Q slot was open jumped on this to make sure they had a proper ANVIL experience. So here is what went down for 5 F3RVA brothers:
COP
We mosey to the basketball lot and circle up for 20 SSH,10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 4ct American Hammers, 20 LBC’s, 15 scorpions, 20 merkins. We are ready to go!
THANG
So we mosey to the Chamber, this is the interior quad of the main school building. Also where the A/C units exhaust, has plenty of sidewalks for various exercises and usually brutally hot this time of year. With the cool temps @ 66 degrees, the units were not running and the chamber was actually pleasant for a Dora of 100 bench dips, 200 alternating lunges and 30 LBC’s. We had a group of 2 and 3. P1-ran a lap around the quad as the timer, P2 performed the exercise and we switched for every lap.
We then mosey to hill on West side of building for 11’s. At the bottom of the hill started with 1 Donkey Kick, then Bernie Saunders to the top of the hill for 10 WW2 sit ups. Back to the bottom for 2 DK’s then Bernie Saunders to the top for 9 WW2 SU. We continued until we got to 10 DK and 1 WW2 SU.
We then moesy to the side parking lot for Suicide where we lunge to the first line run back, then run the remaining lines to the opposite side. We then continue back down to the fist line and lunge back to wrap up this routine.
We then Mosey to the drain bed near the school sign and pick up a rock for an Anvil Favorite (shout out to Yardsale and Chewy) the Boat – Canoe. So in a Ring of Fire fashion and Counter clockwise each member calls out either Boat or canoe to change the position holding the boulder the entire time. This proved to be challenging the second round.
Finally we mosey to the cars for a small ring of fire with YHC calling cadence for holding the push up (6″ from ground) for many seconds multiple times until time ran out.
Numberama, Namerama, Chaplain took us out in prayer
Glad to have some visitors for the RVA summer tour and hoped you enjoyed some of the fine attributes at ANVIL that we have to offer! So Long! SYITG…Cheers….CB!
Mosey to the Cauldron for a Lindsay — 30 donkeys and 10 Am Ham add up to 40 each time descend and ascend by 5’s
Out of the cauldron for Droa in her 20’s
dora in her twenties
one person runs the dome and back, others do
20 jump squat pull ups
40 burpees
60 ww1 situps
80 merkins
100 SSH
2 people side crawl around the outside of the playground timbers while the others do swingset push outs. Was supposed to be the whole way around but was modified to half way around. That was hard.
Warmup: Yard Sale led parking lot tracers, SSH’s, Hand Release Merkins, Arm Circles and Cherry Pickers.
Workout: Yard Sale led step ups on the rail road ties, calf raises, the things where you put your feet in the swing seat, assume plank position and pull your knees up to your chest. Finished up with LBC’s with your feet in the swings.
Chewy was up. Boat Canoes (with way to long in canoe). Partner up – one partner runs the track in one direction while one bear craws the other. When runner catches the bear crawler, they switch. Teams did this until they completed a lap around the track.
Mud Face was up. Partner up. One partner runs out to touch a tree while other partner does burpees. Partners switched places until each partner had touched 10 trees. My partner threated to walk if I didn’t knock out more burpees so I had to man up and quiet down.
Moseyed back to the parking lock doing karaoke’s led by Yard Sale.
Numberama, Namarama and a prayer from Mr. Holland. No announcements but we stayed around for a little while to catch up. It was good to be with the guys on a warm humid Monday morning. Welcome to summer. SYITG.
Yardsale sent out a group text to see if anyone is coming to Anvil last night, YHC checked the Q sheet and signed on to try out a new additional bands for a Tabata Circuit routine. We had 5 brothers at this Monday morning event and here is what went down:
COP
20 SSH, 10 DQ we are ready to roll.
THANG
So YHC was having difficulty getting timer and Tabata to work, we also had to distribute bands, and lay out the work out cards with Exercises. Here is the list and we split this up as some lighter bands were needed for certain exercises.
This Tabata workout consisted of 8 different exercises and we did 8 reps of 20 seconds exercises and 10 seconds rest. or 4 minutes for each exercise. Below is the list of the exercises: So YHC was demonstrating the Bent over lateral raise with a combination of bands and was snapped in the face by the shorter band. After a laugh from the Pax we got down to business:
Upright Row (crossed bands), Standing Twist band wrapped around pole and alternated right side and left side, Pull ups, Front Raise with Bands, Squat Press with Bands, Lunges, Bicep Curl with bands and bent over row with bands.
We put away the gear and mosey to the parking lot.
Numberama, Namerama and Trout took us out.
Great workout this morning and was an honor to lead. SYITG…Cheers…CB
No Q for today so we did a hot potato. Yard Sale warmed us up with SSH’s, Arm Circles, Freddy Mercuries, Tempo Merkins, and maybe something else. Mosey to the track for a wilt. 100 reps, lap around the track and repeat 4 times. Exercises were LBC’s, Monkey Humpers, SSH’s and Heals to Heaven. Trout took if from there. Mosey to the hill in the back of the school. Partner up. One Bernie Sanders to the top of the hill and runs back while the other does two two donkey kicks against the school followed by a decline merkins with feet against the school. Each team did 5 reps each. For the next 5 reps, one ran up the hill and bernie sanders back down while the partner did squats. 5 reps of this. At this point, we were out of time and headed back to the parking lot. Numberama, Namarama, talked about Rounders heading to Kuwait for the next year with The National Guard. Prayer by Rounders and we were off. Keep Rounders, his wife and future offspring in your thoughts and prayers as he heads off at the end of the month. Another great morning with the F3 guys. Thank you for letting me participate.
YHC showed up and two more arrived to join the morning beatdown and here is what went down:
COP
We mosey to the Basketball courts and circle up for 20 SSH, 10 DQ, 20 LBC’s and 20 merkins.
THANG
SO YHC wanted to get some cardio(aka running) in this work out so we did an Anvil Escalator and the process was the following:
perform 3 pull ups run lap around track (about 1/5 mile)
perform 3 pull ups and 20 merkins run a lap
Perform 3 pull ups, 20 merkins, 10 WW2 Sit ups, run a lap
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges (10 each leg), run a lap.
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with Bands, run a lap.
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with bands, 20 LBC’s, run a lap.
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, run a lap
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, 10 dips, run a lap.
We were getting close to 6:15 so we mosey to starting point, stretch for 1 minute, wave to the Hanover police and wrap up.
COT
Namerama, numberama, announcements about the upcoming Tomato Relay run happening this Saturday and Trout took us out.
Moleskin
YHC was excited to meet up with some JMU gents(Mr. Holland….but no Yardsale) this morning as VMI wont the Southern Conference Title this year (first time since 1977). VMI is eligible to compete in the FCS play off and our first opponent is JMU. You can imagine the conversation this morning with 2 VMI guys(Trout and YHC) replaying the game and the fun crowds present to see us beat our yearly rival the Citadel. We were able to keep the silver Shako(the trophy that is passed between VMI and the Citadel) and the last time we were able to win 2 seasons in a row was in the 90’s.
I had 10 exercise routines this morning; however, time limited us to 8, the other two would have been 20 Freddie mercuries and 10 burpees. This may work well for the hour long work outs.
It was great to see Mr. Holland and Trout this morning and an Honor to lead.
It’s been a long time since we had 4 guys at Manndate. It was great to see Mud Face back at Manndate!
Yard Sales started off by warming everyone up: Russian Soldiers, Cherry Pickers, Freddy Mercuries, Tempo Merkins and Windmills.
Four corners on basketball court: Markins, Calf Raises on 6×6’s, Heals to Heaven and Mud Face Squats. We went around 4 times – 10 each followed by 20, 30 and 40.
The Q was handed over to Trout. Trout had us do 20 reps where you put your feet in the swing and pull them to your chest while in the plank position, 20 incline merkins, 10 reps where you hand from the monkey bars and touch your toes to the money bars, followed by a lap around the gravel track. We did each of these 3 or 4 times.
With 2 minutes left, we headed back to the parking lot for numberama, namarama, announcements and a prayer. Mud Face had the idea of having an event that involved feats of strength as opposed to the running events that have been planned outside of our regular workouts. If people are interested, he’d like to set something up. Many of us hadn’t seen Mud Face in a while and had said a few prayers that he’d be back. Mud Face took us out with a prayer and we headed out. Every day that starts off with F3 is a better day for me. I hope you feel the same.
Thomas Hobbes once described the natural state of man to be one of “continual fear, and danger of violent death; and the life of man, solitary, poor, nasty, brutish, and short.” Pulling into an empty Anvil parking lot, YHC couldn’t help but contemplate those words. As 5:30 ticked away into 5:31, a hand reached up to put the car in gear and dejectedly return to the ooze from whence I’d emerged, when like a knight in a shining Highlander, Yard Sale arrived and saved the day. Neither of us having a plan, here’s what we ended up on:
COP: cotton pickers, arm circles, Freddie Mercury, and possibly something else.
Mosey to the track for a Track Beast, consisting of merkins, monkey humpers, mountain climbers, American Hammers, WWIIs, and burpees.
On the blacktop for Four Corners, with weird counting. Exercises were merkins, squats, flutter kicks, and side straddle hops. 10, 20, 30, 40, but then keep the exercises in the same place but rotate the numbers. Over four rounds, each corner got each number of reps. 40 merkins is hard when it comes after 10, 20, and 30 of them. YHC was briefly reminded once again of Hobbes, but was saved by the running chatter from Yard Sale.
A couple suicides for good measure, and then it was back to the flag.
Anvil has been a small gathering of 2-3 for several weeks now. While I’d enjoy seeing some more faces in the gloom, it’s been a good time to connect with the Anvil faithful, as well. Maybe Hobbes didn’t have it quite right, after all.
We started at 5:30 sharp which is often a challenge for these guys from the other end of Daville and Glen Allen. It’s been a struggle to get more guys to show up at this AO but we 3 have fun and get a great workout. As we often do at The Anvil, we did a hot potato. Warmup: SSH’s, Hand Release merkinsRelease Merkins, LBC’s and maybe something else. The workout: mosey to the jungle gym where we hung from the bars and touched our toes the bar. We keep including this and it gets a little easier each time. 30 calf raises and then a lap around the track. Headed to the back of the school to work the stairs. 3 laps on the starts – lunges up the stairs, and bear crawls back down. 30 various exercises at the top and bottom. We did 3 rounds of this. Mosey to the grass hill on the other side of the school. Had to do an audible due to the mud so headed back to the playground and track. We took turns calling out 30 of an exercise followed by a lap around the track. Some laps were run Bernie Sanders style, some forward and some a mix with karaoke’s on the shorts sides of the oval track. We then headed to the swings. Put your feet in the swing but instead of doing a merkin, pull your feet to your chest. 30 flutter kicks and time was up. Headed back to the parking lot. Numberama, Namarama and a quick prayer by Yardsale. Trout can’t make it next Monday so we need a stand in – any takers? SYITG.
