4 men showed for Cobalt. 2 by car 2 by foot. EC to Pinky and Germanator for running to and from. Great morning for a F3 bootcamp workout. Last Thursday was a "perfect" workout based on Pax feedback……lots of pressure to follow that type of feedback.
Warm-up
SSHX15 IC, Runners lunge, MerkinsX15 IC, Cherry Pickers
Main Event
Run to entrance of clubhouse. 20 merkins, 20 low flutter, 15 merkins, 15 low flutter, 10 merkins, 10 low flutter, 5 merkins, 5 low flutter OYO
Run to top of Overlook Cove Road. 5 merkins, 5 leg lifts, 10 merkins, 10 leg lifts, 15 merkins, 15 leg lifts, 20 merkins, 20 leg lifts
Launch from Bottom of Overlook Cove Road. 5 mailboxes up the hill. Run to first mailbox for 10 X called exercise, run back to launch point for 20 LBC's. Run to first mailbox for 10X called exercise, run to second mailbox for called exercise then back to launch point for 20 LBC's. All the way up to the 5th mailbox. Exercises were called by Pax: 1) merkins, 2) Burpees, 3) WWII, 4) Squats, 5) Gas Pump
Run to entrance of boat launch to drop off the runners halfway home and COT. 20 merkins, 20 crunchy frog. COT with The Germanator taking us out in prayer.
Grip and Q ran back to clubhouse to wrap. >2 miles running total. Not bad….Grip approved I think.
Moleskin
- Lots of good good chatter and fellowship. If you weren't there, you may have been talked about. Gotta show up on Thursday to know for sure…..
- Prayers for Mojito and his family as they work through the loss of Mojito's mother. To share a few of Mojito's words…."She was a strong religous woman, caring mom and Abuela and loving wife."
- Solid work fellas. Thanks for taking us out Germanator.