F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: The Anvil

Mechanicsville Elementary School

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…

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…

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…

5AM wakeup came very early after springing forward. Warmup: SSH’s, Cherry Pickers, Freddy Mercury’s and Hand Release Merkins. Mosey to the playground/track area. One runs the track while the other does 100 Merkins, 200 Mud Face Squats and 300 Flutter Kicks. Moved to the blacktop for Wilts. 100 calf raises, 100 flutter kicks, 100 lbc’s, and 100 something else. We still had a couple minutes so we ran a couple of suicides on the basketball court. Mosey to parking lot. Numberama, Namarama and Mr. Holland took us out with a prayer. Great way to start the week but a little…

We agreed in the parking lot to do a hot potato but Trout really too the Q. Warmup: arm circles, lbc’s, cherry pickers and the thing where you lay on your belly and twist one leg across to the other side. The workout was simple, 1 lap around the track followed by: 10 sets of 5 reps of the following: Incline Merkins, Dips, Pullups and the thing Trout started where you hang like a pullup but touch your toes to the bar you’re hanging from. This took longer than one would suspect. We finished by running a lap around the…

The Trout and I met up on a not so sunny and 70 degree morning. I locked my keys in the car so it wasn’t a great start. Mechanicsville EM has a lot of covered sidewalks so there was plenty of room to work out in the dry. We started off with a few laps around the courtyard sidewalks followed by arm circles, side straddle hops, lbc’s and merkins. Thanks to Corned Beef, I have learned that a Tabata is perfect for a rainy or snowy day with limited space. We did 36 minutes, including 8 cycles of 9 exercises.…

4 men arrived at The Anvil for a fun workout. Started with parking lot tracers, merkins, cherry pickers, lbc’s and side straddle hops to warm up. Headed to the basketball court to run a few suicides. Someone should really repaint those lines. Went to the jungle gym to touch feet to the monkey bars (Trout taught me this but I can’t remember what it’s called). Next we did a modified Dora. We paired up. 1 Ran while the other did the exercises (60 boat canoes, 100 merkins, 200 lbc’s and 300 heels to heaven. Headed over to the benches. Where…

No Q no problem in the new year. 5 men came out on a foggy morning for the morning hot patato. Bulkhead lead the group in the COP and then went over to the blacktop and formed a line, started with one burpee then sprinted to the left then right side of the basketball court, increased to 5 burpee. Then mr Holland stayed on the blacktop and did 11’s of jump squats and WW2 situps. Then it was handed over to mudface where he did merkin squats (dont know what they are really called) against the wall then balls to…

YHC was excited to be back to F3 workouts and Anvil moved to Monday was a great place to start. This will be the last 2020 work here out so with Christmas behind and the new year to look forward to YHC will tour some of his favorites as it has been awhile working out here so here is what went down: COP 20 SSH, 20 Arm circles 15 small 5 big, reverso, 20 Helicopters, 20 American Hammers, 20 LBC’s, 20 scorpions and 20 Merkins. THANG Track Triple Check we divide into groups of 3 and we perform the following:…

5 men showed up in the to the re-opening of the Anvil Mosey to the blacktop COP SSHHelicoptersDQ’sArm Circles 12 Days of Christmas AMRAP 1 – Explosive Merkin2 – Flutter Kicks (2 Count)3 – Burpee Toe-Touches4 – Squats5 – HRMs6 – Heels To Heaven7 – Ball Dippers (2 Count)8 – Dirty Dogs (2 Count)9 – LBCs10 – Burp-Ups11 – V-Ups12 – 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…

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