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
-8/18 Jailbreak Escape Urban Challenge. Details: https://www.jailbreaklexington.com/jailbreak-escape.html
-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
-11/10 The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party