8 showed at Cobalt on a cold Thursday. Disclaimer said and we got rolling.
Warm-up
Cherry Pickers X 10 IC, SSH X 15 IC, Merkins X 10 IC, SSH X 15 IC, Merkins X 10 IC
Thang
Mosey to boat launch parking lot for 7 of Diamonds:
From F3 Nation Site: Performed on a large diamond (i.e. a square); boat launch parking lot with four corners. For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q's choice. We will do some rounds on your own, then wait for the six each round; and some rounds we do as a group. Q's choice.
We did the following each round:
1 – 7 burpees at each corner of diamond
2 – 14 merkins at each corner of diamond
3 – 21 – crab cakes at each corner of diamond
4 – 28 – LBC's at each corner of diamond
5 – 21 – crab cakes at each corner of diamond
6 – 14 merkins at each corner of diamond
7 – 7 burpees at each corner
Walked up hill at end of boat launch and circle for a plank set with some good stuff.
AYG run from top of hill to the first cul de sac on right. Circle for ab set with some good stuff.
Run back to clubhouse parking lot for parking lot spints X 4 with ab exercises mixed in.
Moleskin
- Strong work fellas. Good push for the full 45.
- Lots of talk about Captain Mojito's P200 team. Sounds like some prep starting this weekend.
- "That sweat spot is an outline of your whole body"
- Appreciate the opportunity to lead.