5 men at Cobalt this morning. FNG-1 is Jarrett Jackson for his first F3 workout. Very solid first workout….dude is in great shape.
Warm-up
SSH X 12 IC, Merkins X 10 IC, Runners Lunge, Cherry Pickers X 10 IC
Main Event
Run up Overlook Cove Road to top of hill at AYG pace. We got the heart rate up quick. Plank set at top of hill. Mosey back down to entrance of clubhouse.
Main Set: The Beast. Launch from clubhouse pkg lot entrance. Run up Overlook Mountain Drive hill to first cul de sac (Breezy Trail) and run up to top of the hill. Stop at every mailbox (6 boxes) and alternate between 10 merkins and 10 abs of choice. Run back to launch point. 6 X through. 3X together, 3X AYG pace. Younger guys pushing the pace here…..Toro and FNG. Solid set.
Run back to clubhouse parking lot. Circle for Mary-ish. Alternate between merkin sets X 10 OYO (wide-arm, diamond, staggered arms) and abs IC (crunchy frogs, leg lifts) then onto Pax calling abs sets X 15 reps. Good calls on the abs – Germantor – low flutter + 6 inch hold, Toro – 6-inch hold on legs with LBC’s, Natty – toe taps. Closed with merkin burn-out set.
~2.5 miles running and a fair number of merkins and abs.
Moleskin
- Missed some of the Cobalt regulars this morning. G-RIP on an airplane at some point today. There was speculation that he actually could have made the workout with plenty of time for his flight?? Pinky still recovering but hopefully back in fighting shape here soon. Surf and Turf down in Florida mixing business with pleasure.
- Welcome Jarrett. He put a beating on the workout and didn’t complain. Had some 24K gold shoes on too for some style points. We’ll get him a name next week when he comes back out.
- Toro crushing it again on Thursday. Sounds like he’s looking for his VQ here soon…..
- EC to Germanator for running to and from the workout. Deduct some of that EC for all the feedback Q had to endure during the workout. Needed Grip to balance out with some compliments.
- Lots of chatter about swim team. First team tonight. We all have kids on the team and first meet is tonight. Go Hurricanes!
- Great start to the day fellas. Solid work.