15’s

Event Date

Nov 10, 2022

AO


3 men at Cobalt this morning for perfect weather. 

Warm-up

SSH X 15 IC, Runners Lunge, Merkins X 15 OYO, Windmills X 10 IC, Merkins X 15 IC, Cherry Pickers X 10 IC

Main Event

Run from clubhouse to Boat Launch parking lot. Launch from top of parking lot and run between top of lot and gazebo for called exercises.

Top – 15 merkins, 15 squats, 15 crunchy frogs OYO

Gazebo – 15 derkins, 15 step-ups, 15 dips

5 times through at both stations.

Run up path toward clubhouse. Stop at top of hill for: 25 LBC’s, 25 low flutters, 15 WWII’s and solid plank set with some merkins and various other plank stuff.

Indian Run back to clubhouse. 

Circle at clubhouse for a burn out to close: alternate between 15 merkins and 15 abs of choice for the last few minutes to run the clock out. 

~2.2 miles and lots of exercises. 15X was the dominant rep count and seemed to fit nicely into the mix. G-RIP approved.

Moleskin

  • Missed a few this morning that couldn’t make it due to work stuff and not feeling great. 
  • Pinky pumped about starting vacation in 12 hours. Turks and Caicos bound on Sunday. Also a fun hike on Saturday lined up at South Mountain. Good stuff.
  • Fairly certain Thursday at Cobalt is Grip’s favorite workout. I might be reading between the lines here and stretching a little, but that’s my take.
  • Pinky took us out – prayed for several from the Pax dealing with sick family members and ended with the Lord’s Prayer. Very well said and much appreciated Pinky.