4 at Cobalt this morning. 2 by car and 2 by foot. EC for Pinky and The Germanator for running to and from.
Warm-up
SSH X 10 IC, Merkins X 10 IC, Cherry Pickers X 10 IC, Wide-arm Merkins X 10 OYO, Runners Lunge, Diamond Merkins X 10 IC, Windmills X 10 IC
Main Event
Run from clubhouse to boat launch parking lot. Stop on way at top of hill. Plank hold, 10 merkins OYO – staggered arm (one forward, one back)
Main set – launch from boat launch parking lot at top, run to gazebo taking the long way. At top, 10 merkins, 10 leg lifts. At gazebo, 10 derkins, 10 box cutters. Thanks Pinky and Germanator for the ab exercises. Grip had the chance to contribute but there was a lot of hemming and hawing so he lost his turn. Repeat and descend reps from 10, 9, 8…….down to 3.
Run back to clubhouse. Stop at top of hill for merkins and abs. 3 sets of 10 merkin variations and 10 ab variations. Pax choice on the abs. Grip even got a turn. Stop again at cul de sac for more merkin and ab variations (10X reps X 2 more sets).
~2.75 miles running. Lots of merkins.
Moleskin
- Grip finally came back out on a Thursday for Cobalt. He hedged out of the gate, but was like a kid on a bike. Good work man.
- Germanator's son, Lukas, turning the big 8. American Ninja Warrior party this weekend. His first big party since COVID. Grip was looking for an invite after the workout…..
- Disney discussion…..lots of fun and even more fun when not on your own dime.
- Pinky looking forward to a couples trip to Turks & Caicos here in November. Sounds like a good time.
- Thanks to Grip for taking us out. Well said man.
- Good work fellas.