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Just the Two of Us

QIC:  Fissure

Date: 08/10/2020

PAX: Spud

AO: Anvil

Conditions

low 70s and humid

COP

timed mile

10 x Loaded Beast to jump squats (https://www.youtube.com/watch?v=XcpF_Ur-Wbw)
10 x Loaded Beast to merkins (https://www.youtube.com/watch?v=LxH7vp0SxE8)
10 x Beast toe touches (https://www.youtube.com/watch?v=gDclIC864Ps)
10 x Geckos (something like this but reach out further https://www.youtube.com/watch?v=XBzrJe6G6oY)
20 seconds rest
x 3

The Thang

10 x Loaded Beast to merkin
run 100 meters
15 x air squats
run 100 meters
15 x merkins
run 100 meters
15 x jump squats
run 100 meters
x 4

cool down mile

COT

I recently got a golf lesson where we spent half of it talking the mental side of the game. A pre shot routine is key to keep the bad thoughts from creeping in. The instructor shared that Tiger Woods was timed during the 2000 US Open (he won by 15 and was the only player under par) repeating his routine down to the second on every shot. Sure, this will help any golfer but it applies to life as well. When we steer off of our routine it allows bad habits to creep in.

Moleskin

Spud recently eloped in Idaho. Congrats to the newlyweds!

Most of the Anvil regulars were either on Q or supporting other AOs today, but Spud saved me from posting alone! There’s no way I would’ve pushed myself as hard had he not shown up.

News

Iron Pax is coming September check the #ironpax channel in Slack

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Just keep pushing! Just keep pushing!

QIC:  Oil Can

Date: 08/03/2020

PAX: ThreeSkin, Fissure, Ducktales, Hasbro, The Count (Respect x2), Red Tees

AO: Anvil

Conditions

Classic mid-70s morning, not much of a breeze to speak of. The track was as red as ever, grass quite dewy. Multiple flags posted in respect of to great nation.

COP

Very short warm-up so we could get stuck into the beatdown.
Forward fold OYO, followed by Willie Mays Hays x10 IC and 3rd Grade Exercises x10 IC.

The Thang

Mosey 1600 metres (4 laps around track)

Set of 5 Exercises
10 Manmakers (Burpees with coupon)
20 Overhead presses (with coupon)
30 Kettlebell swings (with coupon)
40 Goblet squats
50 Incline Block Merkins

Mosey 1200 metres (3 laps around track)
Then do set of 5 exercises again, followed by another mosey around the track for 2 laps.

No PAX did any more, however the complete Ironpax workout would have you do set of 5 exercises again, followed by a one lap mosey & finish with the 5 exercises.

COT

Spoke to the group about making sure there’s something to be excited about during their week. With everything happening in the world right now, it’s difficult to go out and enjoy yourself. There’s very few events to go to, cinemas are closed and many restaurants are only doing take out. Encouraged everyone to find something each week to be excited about – whether it’s a special home-cooked meal, a movie that you love or a game with kids. We ALL need something to be excited about.

Moleskin

Hasbro learned that coupons (aka his cinderblock) aren’t invincible as he smashed his into pieces while putting it down. Plenty of good mumble chatter was had while moseying, including conversations about eating kangaroo, crocodile & snake down under.

News

BURPH on Friday at Lions Den. Go challenge yourself!

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    Hold those coupons tight

    QIC:  Jazzy Jag

    Date: 7/13/20

    PAX: Clothespin, Threeskin, FNG- Spud, Fissure, Pebbles

    AO: Anvil

    Conditions

    Not too hot, pretty humid. Perfect for sweating all over some concrete blocks

    COP

    SSH x 20 IC

    High knees 10 seconds

    Butt kickers 10 seconds

    Helicopters x 10 IC each side

    Merkins x 10 IC

    Windmills x 10 IC

    Proscuitto’s Gold Chain x 10 IC

    SSH x 20 IC

    The Thang

    DORA, one PAX holds coupon, one PAX exercises


    Round 1

    Coupon must be held in compression grip

    20 lunges, 30 inchworms, 40 jump squats, 50 flutter kicks

    Example: PAX 1 holds coupon in compression grip, PAX 2 does 10 lunges, switch. Then PAX 1 holds coupon again while PAX 2 does 15 inchworms, switch. Strategy for switching is up to each partnership. Note: if partner holding coupon cannot maintain the required hold, you have to switch.

    Run a lap of the track with coupons

    Round 2

    Repeat exercises above at 30, 40, 50, 60 reps, coupon must be held in overhand pinch grip

    Run a lap with coupons

    Round 3

    Repeat exercises with 40, 50 ,60, 70 reps, coupon must be held overhead

    Run a lap with coupons

    END

    COT

    Busyness. I struggle with being busy. This feels like a good thing most of the time, busy with work, with family. But sometimes I am busy with work when I should be resting with family. Sometimes I need to recharge myself so I can be a better father. Instead, I tend to fill every moment with the next task and sometimes my family doesn’t get the patience and support from me that they should.

    “Your busyness doesn’t mean you’re being effective. Effectiveness is about the ‘what’, not the ‘how much’ “.

    “Busyness serves as a kind of existential reassurance, a hedge against emptiness; obviously your life cannot be silly or trivial or meaningless if you are so busy, completely booked, in demand every hour of the day.”

    Moleskin

    Playlist came strong today, starting with slow jams and building up

    Anvil has had a string of strong FNGs

    Helicopters (side plank pickle pounders) continue to sweep through F3 Chatt like wildfire

    News

    No news is good news…?

    Shameless plug, come to Anvil and satisfy your inner masochist.

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      Yes, Anvil took place on Monday

      QIC: Fissure

      Date: 6/22/2020

      PAX: Threeskin, John Doe, Prosciutto

      AO: Anvil

      Conditions

      Suckily humid. No breeze.

      COP

      We carried our blocks whilst moseying up to the stadium stopping every 25 yards or so to stretch (michael phelps, iraqi tea time, slerkins, imperial walkers, fwd fold)

      The Thang

      Twas fate to only have 4 pax today because the home side of the stadium only has four lanes of steps/stairs. They also happen to be quite long for more suckage to come.
      We left our blocks at the top of each set of stairs and began the fun at the bottom after turning on some nice yacht rock.
      Here’s how it went:
      10 regular ol’ merkins, run up the stairs, 10 bent over rows with block, run down the stairs
      10 wide merkins aka werkins, run up the stairs, 10 curls, run down
      10 incline merkins, run up, 10 front raises, run down
      10 decline merkins, run up, 10 overhead presses, run down
      rinse and repeat until the Q finished 5 rounds. The skinnest of all 3’s and the Pro’s of all skweeto’s got in a little more than 5 rounds. John Doe may have done 5 or more but I dunno. Sorry, JD.

      Next we moved to the bleacher platform at the base of the seats. It was cold and kinda wet and made for a good place to get in some Mary (six inches, flutter kicks, pretzel crunches, crunchy frogs) and a merkin finisher (5 rounds of 10)

      COT

      F3 workouts are led by men who participate in the workout in a rotating fashion, with no training or cert necessary. We take that principle and apply it to leadership positions within F3. Recently we’ve seen a new nantan, first f q, comz and new site q’s. The guys in attendance know all about that but we chatted for a few about making sure you’re priming the next guy to step up.

      Moleskin

      John Doe didn’t know Central HS mascot was the purple pounders and now definitely agrees this ao should’ve been named Pound Town. : (

      The bathrooms at the top of the stadium smell something terrible

      Today marked Prosciutto’s first trip to Anvil. Hopefully it’s the first of many

      Shout out to Escobar for the push to get this backblast done. Did the workout really happen if there was no backblast?

      Threeskin’s fitbit told him we ran 77 floors of stairs. Woooooot.

      Reminder: all are welcome at Anvil

      News

      July Fourth convergence at Battlefield 0700

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        Let’s workout Right Quick

        QIC:  Escobar

        Date: 06/09/2020

        PAX: Threeskin, Picasso, Fissure, Clothespin

        AO: Anvil

        Conditions

        72 degrees and a little muggy.

        COP

        Moseyed around track for 1 lap. 25 SSH, BAC x 10, Reverse x 10, Teapots x 10, Forward Fold x 10, WMH x 10

        The Thang

        • Manmakers x 10
        • Curls x 20
        • John McCains x 10
        • Gas Pumps x 20
        • Burpees x 10
        • Block Sumo Squats x 20
        • Run Lap
        • Burpees x 10
        • Run Lap

        REPEAT TILL TIME WAS CALLED

        COT

        Leaders:

        With all the chaos our world seems to be dealing with currently, the masses are looking for leaders. They are desperate and want someone to lead them through the dark. Coincidentally, F3 exist to build male leadership. I asked the PAX to think about the leadership roles they have had in the past, currently hold, and are preparing for the future. If you haven’t been a leader, why not? Scared? Lack the ability? Don’t want the responsibility?

        “Do what you feel in your heart to be right, for you’ll be criticized anyway.” –Eleanor Roosevelt

        “The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.” —Ronald Reagan

        “Leaders aren’t born, they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.”–Vince Lombardi

        Become a leader. Leaders are needed everywhere; at home, work, neighborhood, church, workout group, anywhere.

        Moleskin

        Which was first, the chicken or the egg? I seem to use the phrase “right quick” an awful lot lately. I noticed my 3 year old saying it and now my wife and I say it very often. Did we teach her, or did she teach us?

        Picasso made the workout look easy for someone who has taken a 6 month hiatus from working out.

        Thinking about leadership, Fissure thought we could try to increase our efforts by starting a leadership group disguised as a workout group to attract members. (so dumb and would never work)

        News

        Nah, nothing I can remember. Maybe ask someone else that was present. (oxygen level was a little low at the end)

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          Anvil Vibes

          QIC:  Fissure

          Date: 05/18/2020

          PAX: Escobar, John Doe, Threeskin

          AO: Anvil

          Conditions

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

          COP

          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)

          Squats

          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

          COT

          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.

          Moleskin

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

          News

          Memorial Day – BURPH – 0700 at Hot Dam

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            OTB – Anvil Apocalypse

            QIC:  threeskin

            Date: 03/16/2020

            PAX: Fissure, Jazzy Jag, Pebbles, Escobar, Sidekick

            AO: Anvil

            Conditions

            Probably Raining… but it wasn’t! yeah!

            COP

            SSH IC x 10
            Little Baby Arm Circles IC x 10 forward and reverse
            1 Lap
            Willie Mays Hays IC x 10

            The Thang

            You heard the disclaimer, lets get to work…

            Anvil Apocalypse
            A bunch of apocalyptic stuff all split up by 1/4 miles.
            Curly Apocalypse (break timed by partner) – run
            Curl and Press Apocalypse (break timed by partner) – run
            Clean and Press Apocalypse (break timed by crunches) – run
            Thrust, Clean and Press Apocalypse (break timed by crunches) – run
            Block Burpee Apocalypse (break timed by crunches) – run

            COT

            Count & Name

            Anvil – heavy steal or iron block on which metal can be hammered and shaped.
            This is an AO where we can experience next level sharpening. The mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. The goal is to have greater accountability and responsibility for each other. Personally, I am challenged by complacency and would like a place where I can step up my game because everyone else is too. We should be thinking about playing up a level instead of falling into the trap of playing down. If we push each other we will continue to get better.

            Let’s talk about how Anvil can help us up our game.
            – plan your beatdowns, run it by another PAX, the AOQ
            – know your beatdown cold, be prepared, own the morning
            – maximize the word
            – it doesn’t end there – feedback (giving and getting)

            Moleskin

            Sidekick loves deadmau5!

            Who needs thumbs… Or a back!

            This old man got a b-day whooping, way to kill it guys! Thanks for making it easy for us to keep separated. T-Claps.

            News

            OTB
            Launch Mode
            Wash Hands
            No Partner Exercises
            No BOM, COT was just as effective.

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