Blame it on G-RIP

Event Date

Aug 03, 2023

AO


6 Thursday regulars showed up at Cobalt. Germanator and Toro on foot….EC fellas. Little rain this morning helped to cool things down.

Warm-up

SSH X 10 IC, Runners Lunge, Merkins X 15 OYO, Windmills by Grip X 10 IC, Cherry Pickers X 10 IC 

Main Event

Run up the hill from the clubhouse to Overlook Mountain Drive. Grip had the workout in his hands with a choice to turn right or left on OMD. Chose left. We proceeded to Tranquility (~0.5 miles down the road). First time Q has led a workout on Tranquility…..just like having a brand new AO. 

Launch from top of Tranquility. Run to trail entrance to boat launch parking lot. Run to end of cul de sac. Run to other cul de sac on Shelter Cove. Run back to top of Tranquility. 4 stops for OYO exercises: 10 merkins, 5 burpees, 10 abs of choice, 10 abs of choice. 4X through. 

Run to gazebo in boat launch parking lot. 15 derkins, 15 dips, 15 step-ups, 15 abs (called IC for abs). 3X through. AYG through parking lot to trail. Indian run back to clubhouse entrance. AYG run through lot back to launch. All she wrote.

3 miles running on the dot. Solid. 

Moleskin

  • Great work fellas. Rain was perfect this morning to cool things down. Awesome way to start the day. 
  • Pinky delivering Margaret Ann back to college tomorrow. U-Haul and some heavy lifting involved in the equation. The nest is empty again at least for the school year. 
  • G-RIP sore from yesterday’s workout. Could have been the burpees called by FNG Timothy, who is 76-years old and came by Muscle Beach for his first workout. Q left early yesterday so missed the burpee call but heard about it immediately from Grip and Pinky this AM. Awesome stuff.
  • Vanguard is hiring to fill 2024 positions already. Toro and Surf had their own strategy session for most of the workout. All seemed very positive. 
  • Pinky up and at em at 415am for a 2.5 mile run, some charting, then showed up at the workout. MANIMAL.
  • Thanks for closing out the COT fellas. Q made it home just in the nick of time. Tum tum was hurting like dickens, but feel great now.