4 showed at Cobalt for a solid workout that ended up being tied into "3". Disclaimer said and we were off.
Warm-up
SSH X 20 IC, Windmill X 10 IC, Cherry Pickers X 10 IC
Thang
Run to boat launch parking lot from clubhouse.
Merkin Ladder
20 merkins at launch point (entrance to boat launch lot). Run to target point (parking lot next to gazebo) for 19 merkins. Run back to launch point (long way – basically a lap around boat launch lot) for 18 merkins. Run back to target point for 17 merkins…..etc etc etc down to 1 merkin. Basically 10 laps around parking lot for 210 merkins.
Run back to clubhouse parking lot entrance. Stop at every mailbox and alternate between 10 American Hammers OYO and 10 Crunchy Frog OYO.
Run up hill to right of clubhouse to cul de sac on left. Bear crawl up the cul de sac and circle for 15 merkins OYO. Crab walk down the cul de sac (who knew this cul de sac was so dang long) for 15 merkins OYO.
AYG run back to clubhouse parking lot. Circle for AMRAP merkins OYO with goal of 60 merkins in 2 remaining minutes of workout. Those that did 60 clipped a total of 300 merkins for the day.
Moleskin
- 3 miles running + 300 merkins + fair amount of ab work. Solid work fellas.
- Natty Week is next week. See preblast sent yesterday (2/19). Hope to see the regulars plus some of the pax that hasn't been around for a while.
- El Tigre made the drive to put in some solid work this morning. Was pushing the pace today.
- The Detective Mike Doty Memorial Run (5k, 10k and Fun Run) will be held on March 14 at Walter Elisha Park in Fort Mill, SC. This will be the 8th annual event (fka Joe Davis Run for Recovery). Proceeds from the event go to support Keystone Substance Abuse Services. My family has participated in this race every year and we have a memorial for my brother, Eric J. Carlson, as part of our sponsorship. Attaching a link below for those interested. We've created "Team Carlson" that you can join if you choose to run. El Tigre and Natty Lite joined me for the race last year. Will be a heavy F3 presence at the event.
https://raceroster.com/events/2020/28145/detective-mike-doty-memorial-run-10k5kfun-run
- Thanks for letting me lead today.