• When: 2018-08-15
  • QIC: Ken Doll
  • The PAX: Rook, Ken Doll


Co-Q with a nice view

Illness and being DR kept some Anchor faithful away so Rook and YHC took the reigns. Neither of us had ever Qd Anchor before but we made the most of the situation and led each other towards some good 1st and 2ndF.

Here’s what we came up with on the fly:

Conditions: low 70s, humid

The Thang:

COP

SSH x 10 IC
TTT x 10 IC
Hillbillies x 10 IC
LBAC (front) x 10 IC
LBAC (back) x 10 IC

Set 1

KB Swings x 20 OYO
Curls x 20 OYO
Tricep Ext x 20 OYO

KB Swings x 15 OYO
Curls x 15 OYO
Tricep Ext x 15 OYO

KB Swings x 10 OYO
Curls x 10 OYO
Tricep Ext x 10 OYO

Partner 1 Farmers Carry KBs to building and back (approx. 100 yds total) while Partner 2 holds plank

Set 2

KB Swings x 20 OYO
Lateral Merkins on KB x 20 OYO
Shoulder press x 20 OYO

KB Swings x 16 OYO
Lateral Merkins on KB x 16 OYO
Shoulder press x 16 OYO

KB Swings x 10 OYO
Lateral merkins on KB x 10 OYO
Shoulder press x 10 OYO

Partner 1 Farmers Carry KBs to building and back (approx. 100 yds total) while Partner 2 holds plank

Set 3

Around the world x 20 OYO
Chest press x 20 OYO
Steps ups x 20 OYO

Around the world x 16 OYO
Chest press x 16 OYO
Steps ups x 16 OYO

Around the world x 10 OYO
Chest press x 10 OYO
Step ups x 10 OYO

Partner 1 Farmers Carry KBs to building and back (approx. 100 yds total) while Partner 2 holds plank

Set 4

KB Swings x 20 OYO
LBCs x 20 OYO
Rows x 20 OYO

KB Swings x 16 OYO
LBCs x 16 OYO
Rows x 16 OYO

KB Swings x 10 OYO
LBCs x 10 OYO
Rows x 10 OYO

Partner 1 Farmers Carry KBs to building and back (approx. 100 yds total) while Partner 2 holds plank

COT & BOM

Announcements
-We need mentors. Hit YHC up details
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-8/18 Lexington leading F3 Mobile launch
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
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