Steamy morning at Cobalt. 4 showed up for a swimming-inspired workout on the heels of our swim meet on Tuesday night – Overlook V. Riverbend. Great meet, lots of happy kids and time drops. Riverbend pool is fantastic. Inquiring about a membership over there.
Warm-up
SSH X 10 IC, Merkins X 10 OYO, Runners Lunge, Cherry Pickers X 10 IC, Merkins X 10 OYO, Windmills X 10 IC
You learn something new about the Pax every workout. I had no idea windmills were Grip's favorite F3 exercise.
Main Event
Mosey from clubhouse to boat launch gazebo. Stop along the way twice for ab stations. Leg lifts, Low Flutter, Crunchy Frog, American Hammer – all X 15 IC
Individual Medley
Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you're fast you get loads of rest. If it takes you 89 seconds to complete the set you have 1 second to recover. When you miss a set, sit that one out and jump in the next number. If the group has beast and beastest pax the beastest guys can start at 8 and go up while the regular beasts of F3 start at 5. Variations, reduce time or go for the highest number you can hold for 10 sets. Swimmers will get this right away…
Above is from the F3 Nation Exicon. We did Burpees, Derkins, Dips and Squats. Started with 5 reps each up to 10 reps each and held 10 reps each for 4 sets, so 75 of each exercise.
Mosey back to clubhouse. Stopped along the way for 2 ab stations….similar to above reps / exercises.
Back at parking lot Pax had option to run for last 5 minutes or alternate between 10 merkins / 10 abs continuously or do both. Strong finish.
Moleskin
- Q and Germanator ran to and from and took the long way home for some extra mileage.
- Lots of good chatter. Q out of time to put it all down here. Kids getting up.
- Thanks to G-RIP for taking us out.