8 showed at Cobalt to get hot quick. Disclaimer said and we were into it.
Warm-up
Cherry Pickers X 10 IC, SSH X 15 IC, Merkins X 10 IC, SSH X 15 IC, Merkins X 10 IC
Thang
Run from clubhouse parking lot to boat launch parking lot.
7 of Diamonds
4 corners of boat launch parking lot comprise a diamond (use your imagination). 7 laps around the diamond stopping at each corner of the diamond and escalating up and back down:
- Lap 1 – 7 burpees X 4 corners of the diamond
- Lap 2 – 14 merkins X 4 corners of the diamond
- Lap 3 – 21 crab cakes X 4 corners of the diamond
- Lap 4 – 28 LBCs X 4 corners of the diamond
- Lap 5 – 21 crab cakes X 4 corners of the diamond
- Lap 6 – 14 merkins X 4 corners of the diamond
- Lap 7 – 7 burpees X 4 corners of the diamond
Pax crushed the 7 of Diamonds and walked up the path to recover. Circled for a plank set with some good stuff then AYG run to the first cul de sac on the right to circle again. Circled for ab set: holding feet up at 6 inches between exercises: low flutter X 15 IC, box cutter X 15 IC, high flutter X 15 IC, hold 6 inches while each of Pax did 10 count.
Mosey back to clubhouse parking lot.
Sprints across parking lot. 4X with some stuff in between (little rest in between). Good stuff by the way.
Mary
Around the horn with Mary. Honestly can't recall every exercise but we did WWII, LBC, high plank reverse toe touches, Rosalitas and several more because we made it through the full Pax. Thanks fellas for calling – was a good Mary session.
Moleskin
- Solid work today gentlemen – all around.
- Planning for P200 underway and discussed during workout. Strong team Mojito is leading.
- Pax 1: "You can expect anywhere from 7:30 to 9:00 minute miles from me depending on the distance." Pax 2: "Well, I'll put you on a long run when I need some sleep."
- Prayers to all that were asked and to our US soldiers overseas.