A good mix of old Anchor faithful and Shawshank faithful posted at the best kept secret in all of F3 Lexington and F3 Lake Murray. Many of the Shank pax had never posted at Anchor. Here’s hoping the new and old will return to make this AO great again.
YHC posted a couple of weeks ago and co-led with Rook on the fly the workout below. Thought it was a pretty good one so YHC decided to retread it.
Here’s what we did:
Conditions: 74 degrees, 97% humidity
The Thang:
Disclaimer
BOM
COP
IW x 10 IC
Hillbillies x 10 IC
Overhead Arm Claps 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
KB Swings x 20 OYO
Around the world x 20 OYO
American Hammers x 20 OYO
KB Swings x 15 OYO
Around the world x 15 OYO
American Hammers x 15 OYO
KB Swings x 10 OYO
Around the world x 10 OYO
American Hammers 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
Chest press x 20 OYO
Rows x 20 OYO
KB Swings x 16 OYO
Chest press x 16 OYO
Rows x 16 OYO
KB Swings x 10 OYO
Chest press 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
Devo: 1 Corinthians 16:34 “Give thanks to the Lord, for he is good! His faithful loves endures forever”
Prayer Requests:
-Turner family
-Fry Daddy’s son Corbett
-Brainiac
-6 Ft Under
-Pebbles after the loss of his father
-Clam Digger
-Lego’s family friend
-Olive Oil’s friend and son
Moleskin:
-Thanks to the Shank faithful for posting. Sometimes all it takes is an invitation.
-Total swing count was 182
-Kotters to Shock Top. This AM was his first since ankle injury 2 years ago
-Thanks and Tclaps to the Anchor pax who supplied extra bells for the newbies
-Cheers brought an 8 lb pink bell. It was cute.
-No Rush was played this AM. The tunes shuffled into a nice nostalgic 90s mix.
-Tclaps to Man Bun, Ponzi, and Cheers for getting in some extra miles on the dam before Anchor
-Chowda has the Q next week. Don’t miss it.
Announcements
-We need mentors. Hit YHC up details
-9/7 Blue Ridge Relay
-9/22 Smokehouse Remember 9/11 Event
-11/10 The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party