Anvil Vibes

QIC:  Fissure

Date: 05/18/2020

PAX: Escobar, John Doe, Threeskin

AO: Anvil


Starting to see some humid mornings. Rain held off for us but track was wet.


WMH, SSH, Cotton pickers, slow count merkins, squats, reverse lunges

The Thang

AMRAP (with good form!) of the following circuit

all reps x 12:

Power Merkins (hands leave the ground at extension)

Atomic Merkins (Merkin with ab thruster, like the bottom of a burpee but you don’t stand up)

Reverse Lunges (1 side=1 rep)


Elbows to Knees (like reverse crunch, but make sure arms go back during extension and bring both elbows to knees for contraction)

Crab Cakes (in crab position, right hand to left foot and switch. 1 side=1 rep)

Smurf Jacks

Run 400 meters.

RnR until 610. 0610-0615

Mary – Imperial Walkers x 120 (1=1), V-ups x 20


What keeps you coming to F3? Fitness is seen as “me time” for a lot of men our age. Nothing wrong with some me time. Me time is healthy, but you show up to this leadership group disguised as a workout group and wait what IT’S NOW ABOUT YOU everyone is preaching! It’s about the next guy. Before you know it you’re getting a lot out of F3 because you’re putting a lot in leading workouts and caring about these guys.

Hard committing is great and a lot of guys use it to get their butt’s out of the fartsack. Some guys in the group spoke of a next level; a standing commit. Building credibility might just be the name of the game.


Anvil’s first workout post rona shutdown
Threeskin finished a full circuit more than the next guy
Anvil needs a flag


Memorial Day – BURPH – 0700 at Hot Dam

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