4 showed for a solid workout at Cobalt this morning.
Warm-up
SSH X 5 IC (can't start a workout without some SSH's)
Thang
Workout was centered around the "Triple Nickel". See below for the descripition from the F3 Nation website. My brother, Mermaid, came up with this one and added it to the national site a few years ago. So I guess you could say this is an oldie but goodie….first time I've used in a workout but won't be the last.
Triple Nickel: Find a hill. Start at bottom, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on flat surface with launch point and target point.
So, we're pretty lucky in that we have two very nice hills to the right and left of the clubhouse on Moutain Cove Drive.
Triple Nickel #1 – take a right out of clubhouse parking lot and launch from stop sign at bottom of hill outside clubhouse entrance and run to back of the cul-de-sac on left side (thanks Grip for suggesting we go all the way to the back of the sac). Top – 5 burpees. Bottom – 5 merkins. Times 5.
Mosey to left of clubhouse entrance to first cul-de-sac on left for launch point. Run to top of hill and complete 5 crunchy frogs. Bottom – 5 WWII's. Times 5.
Circle in launch point cul-de-sac: Low flutter X 15 IC, hold 6 inches, high flutter X 15 IC, hold 6 inches for around the world 10 counts. High plank, 10 (5 each side) spiderman merkins (newest exercise posted on the F3 Nation website) followed by Michael Phelps (on your belly, arms and legs off the ground, swimming motion with arms and legs) X 15 IC.
Indian Run back to clubhouse.
One minute left….Pax did merkins OYO until time ran out.
Moleskin
- 3.75 miles running today gents. Very good work.
- El Tigre heading to VI's for a week on a boat. He was telling us all about his training plan for the upcoming P200. Sounds to me like he's got it covered.
- Grip pushing the Pax today as usual.
- Twister came in hot and got right to work today.
- Q taking the inaugural WDW trip tomorrow for daughter's 5th birthday. Wish me luck!
- Thanks for letting me lead today fellas.