5 at Cobalt this morning. 3 straight Thursday's for Grip and 2 for Schwinn. Consistency is key fellas.
Warm-up
SSHX15 IC, MerkinsX15 OYO, Runners Lunge, Cherry PickersX10 IC, Merkins X15 OYO
Thang
Run from clubhouse to end of Overlook Cove Road and circle for: 15 merkins OYO, 15 leg lifts OYO, 10 each, 5 each
Run to end of Danielle Christina Court and circle for: 15 merkins OYO, 15 crunchy frog OYO, 10 each, 5 each
Run back to corner of OMD and Overlook Cove Road and circle for: 15 merkins OYO, 15 LBC OYO, 10 each, 5 each
Run to gazebo for the F3 Individual Medley…..players choice style. See below for description of the set. Yes, I borrowed this format from the F3 Nation site.
Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you're fast you get loads of rest. If it takes you 89 seconds to complete the set you have 1 second to recover. When you miss a set, sit that one out and jump in the next number. If the group has beast and beastest pax the beastest guys can start at 8 and go up while the regular beasts of F3 start at 5. Variations, reduce time or go for the highest number you can hold for 10 sets. Swimmers will get this right away…
Pax picked our favorite F3 exercises: Dips, Derkins, Squats, Gas Pump.
We started at 5 and got up to 15 reps within the 1:30 time. So 10 sets of this increasing from 5 to 15 reps of each. 110 reps of each or 440 reps in total. We would have done a few more sets but it took Grip like 5 minutes to select his favorite exercise…..and then he changed it a few times……and he verbalized his thought process of selection…..whoa
Run back to clubhouse. AYG for last 1/4 mile or so. Good push. All she wrote. 2.11 miles running on my watch, which was in the Grip-acceptable range of 2-2.5 miles.
Moleskin
- Extra credit to The Germantor and Schwinn for running to and from the workout.
- Extra extra credit for Schwinn, who will swim 3000 yards later today for the double. MANIMAL
- Good updates on vacations over the long weekend. Pinky to Raleigh and Outer Banks. Germanator to the mountains for some R&R and skiing. Schwinn can always add value to the vacation conversation…..dude has been everywhere and should probably start his own TV show…..could be called "Beaches and Marathons: The Charmed Life of Jason Hollar". I'd watch it.
- Thanks for taking us out Grip. Prayers for Mojito's mom, Pinky's MIL, Surf's MIL. Well said man.
- Great work fellas. Keep coming out Grip and Schwinn….wonder how long you guys can keep the Thursday streaks going???