6 men this morning at Cobalt. We got right to it.
Warm-up
SSH X 17 IC, Runner's Lunge, Merkins X 10 IC, Cherry Pickers X 10 IC, Merkins X 10 OYO
Main Event
Indian Run to gazebo at boat launch / playground parking lot. Launch from gazebo for the Cooper.
Picked this one up from the F3 Nation website and have done it a few times. It was a request for today. Q aims to please.
Launch from gazebo. 10 X called exercises (Burpees, Squats, Leg Lifts), run a lap the long way around the parking lot, back to launch for 9 X called exercises (same ones)……..repeat down to 1 X called exercises.
Run to top of hill back to clubhouse on the path. Circle for a ladder set:
15 X merkins OYO, 15 X crunchy frogs OYO
10 X merkins OYO, 10 X crunchy frogs OYO
5 X merkins OYO, 5 X crunchy frogs OYO
10 X merkins OYO, 10 X crunchy frogs OYO
15 X merkins OYO, 15 X crunchy frogs OYO
10 X merkins OYO, 10 X crunchy frogs OYO
5 X merkins OYO, 5 X crunchy frogs OYO
Indian run back to clubhouse. Grip got a little excited and blew his wad setting the pace. Was fun to watch. Think he was in a hurry to leave.
Circle for: 20 X merkins, 20 X squats, 20 X merkins, 20 X squats
2.8 miles running total
Moleskin
- Lots of discussion of the upcoming neighborhood events – triathalon and shot walk. Natty doing his thing getting the planning done. Sounds like we're still in need of some volunteers if you're available. Reach out to Natty for details. Fairly certain there will be some cold beer to follow the triathalon if that helps motivate.
- EC to Germanator and Surf and Turf for running to the workout
- Good work fellas. Glad to be back out there with you guys.
- Thanks Surf for taking us out.