12 men showed for a warm workout at Cobalt this morning. Strong numbers….could have been the promise of donuts afterwards, could have been the weather or could have been the title of the workout in the preblast. FNG-1 is Trevor Cook, who will now be known as Blowhole. Second workout for Blowhole and strong work.
Warm-up
SSH 25 IC
Cherry Pickers 15 IC
Merkins 20 IC
The Thang
The Beast: Run up the hill on Overlook Mountain Drive (right out of clubhouse) and into the first cul-de-sac on the left. Stop at each of 3 mailboxes on hill and 3 in cul-de-sac and do 6 reps of called exercise (diamond merkins, starjacks, burpees, jump squats, CDD's, lunges – 6 each leg). Run back down to launch point. Repeat 5 more times for total of 6 reps.
Mosey back to lower clubhouse parking lot.
Plank set – bunch of moves including some merkins which were fan favorite
Sprints between clubhouse and entrace with ab sets after each sprint – 7 sprints / 7 ab sets – Pax called ab exercises (15 of each IC): breakdancers, high flutter, low flutter, Freddy Mercury, high flutter, etc. Mixed in 5 burpees twice during the mix of sprints and abs at request of The Germanator.
Plank set – bunch of moves including some mountain climbers
15 burpees
Altogether we ran approx. 2 miles
Moleskin
- Ozzie showed up in full winter gear….guess he didn't read the preblast. He rightsized pretty quick.
- Double Double suggested a reallocation of reps during the Beast….seemed like he was asking for more?
- Few of the pax pushed hard for a 7th rep of the Beast – good work Omega, Arizona, Surf and Turf, El Tigre (sorry if I left anyone out)
- Good feedback on the Beast set – Surf and Turf said the name should stick
- Positive feedback on the plank sets – El Tigre mentioned punching Q – I took that as a fist bump
- Pax asked for help from some FIA passersby – they had no sympathy – thought I heard one of them say "man up"
- Krugerrand might be faster than Usain Bolt
- Blowhole might be faster than Carl Lewis
- Surf and Turf had first meeting today in his process for promotion – there may have been a suggestion to do a shot in preparation. All seriousness – hope you crushed it today Surf.
- Krugerand took us out in prayer. Well spoken.
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Good feedback on the donuts and cake holes. Mrs Roll informed me afterwards that the cake holes are actually Oreo truffles…who would have known.
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Q may have missed some chatter – men were all working hard this morning.
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An honor and privelege to lead this morning. Great job today gentlemen.