3 showed at Cobalt and waited patiently for GRIP (aka G-NIP / Gripper / Nipper / Grip it and Rip it) to show up. He never showed. Disappointed as we were, we got on with it. Pax choice to run / lift / run.
Quick warm up at clubhouse. Run to Q's house (~1 mile at 7:45 pace…..not bad given the heat)
Bi's, Shoulders, Back exercises: bent rows with bag, standing rows with kettle bell, pull-up's and abs on the power tower, 7's with 45 plate (curls / shoulder press, bent row), curls with curl bar, sitting shoulder presses. 3X through the rotation with increasing weights where appropriate.
Run back to clubhouse – same distance and pace as on the way there…..not bad given the heat.
Moleskin – lots of good discussion about life and work. Asked for a lot and thankful for a lot on the way out in the COT.
We somehow got over Grip not showing up this morning. Perhaps this puts Q in the lead for # of workouts for the year??