F3 Back-Blast – 7/26/18 – Cobalt


12 men showed up for Cobalt on Thrusday including Mermaid from Area 51 (my twin brother). 

Warm-up

Stretches, Cherry Pickers – X15 IC, High Knees, Karaoke

The Thang

1/2 mile run

  • Bear Crawl uphill / run downhill
  • Burpees – 10 OYO
  • Bear Crawl uphill / run downhill
  • Mercans – 10 IC
  • Lunge walk uphill / run downhill
  • Burpees – 10 OYO
  • Crab walk uphill / run down 
  • Mercans – 10 IC 
  • Lunge walk uphill / run downhill
  • Burpees – 10 OYO
  • Dips – 25 IC
  • Decline mercans – 10 IC
1/2 mile run
 
3 sets of the following:
  • SSH x 25 IC
  • Burpees x 10 OYO
  • LBC X 25 IC
  • Mason Twist x 15 – IC
  • Mtn Climber – 15 – IC
  • Mercans – man maker x 10 OYO
1/2 mile run – all you got for last 1/4 mile
 
Mary – Box Cutter X 15 IC (Oktoberfest), Frog Crunches X 15 IC (El Tigre), Jacknife LBC's X 10 each leg (Pinky)

Moleskin

  • Very focused group this morning until Oktoberfest prompted the discussion late in the workout
  • Pinky's quick on the all you got run
  • 24 Hours of Booty is tomorrow – party at 7pm close to the starting point of the event
  • Thanks to Mermaid for joining from Area 51
  • Great work men – thanks for the opportunity to lead the group today.