Two dudes came out to Cobalt for some old school F3 shenanigans. It was a solid
Warm-o-Rama
Dynamic stretch
The Thang
Part 1 – Ocho Loco – 8 stations strategically located up and down the street. 8 reps per station. 8 exercises:
- Squats
- Mercans
- Lunges
- CDD
- LBC
- Diamond Mercans
- Curb Dips
- Burpees
Part 2 – 4×4 Rally
Go into tennis court. Do one exercise in each corner for 30 seconds then run to the next corner
1st set
- Mercans
- Frog jumps with 1/4 turn
- Leg lifts
- Burpees
1 min rest
2nd set
- LBC
- Crunchy frog
- Elbow plank
- Freddie Mercury
Moleskine
- That there is a coupla’ old school F3 workouts from the way back machine
- We audibled the workout location to Cobalt from the Quarry Hood to allow for the elite Palmetto relay team to get a training run in and also have the option of getting a workout in afterwards if they wanted to. Slow Roll was tagging in for Pinky as acting captain since he was out of town. The response was not considered to be overwhelming, with only one other dude from the team showing up and showing out. Have no fear, there is still plenty of time until race weekend
- Grip may have felt a bit duped with travelling all the way from The Quarry Hood for the workout, but his feelings could also just be attributed to his continuing beef and rivalry with Slow Roll. It’s a tough one to score
- Grip is heading down to Columbia SC to watch War Eagle take on the ‘Cocks in basketball, a game Q’s son is also attending. See pic
- After the training run, Slow came over with a towel wrapped around his shoulders like a granny on the porch trying to pull the shawl tighter to get any additional warmth they could. I feel like I have seen that image before
- Q kept the Ocho Loco execution honest and made sure we got in all 8 sets of burpees
- That’s a solid!