F3 BACKBLAST – COBALT – THURS, 10/4


6 men showed up at Cobalt this morning for a packed workout.

Warmorama

  • 10 Cherry Pickers IC
  • 10 Imperial Storm Troopers IC
  • 20 SSH IC

The Thang

Run to front playground from clubhouse (~1 mile) with 2 stops:
 
Circle up #1
  • 20 Mountain Climbers IC
  • 10 Burpees OYO
  • 10 Mericans IC
  • 10 Mason twist IC
  • 10 Box Cutters IC
  • 10 CDD IC
Circle up #2
  • High plank – around the world 10 count
  • Low plank – 10 count
  • High plank – alternate arms to sky – 10 count each arm
  • Plank jacks – 10 IC
Repeat the following 5 times:
  • 10 pull-ups OYO
  • 10 Dips OYO
  • 10 Decline mericans OYO
  • 5 burpees OYO
Run to clubhouse from front playground (~1 mile) with one stop:
 
Circle up #1
  • 20 Mountain climbers IC
  • 10 Burpees OYO
  • 10 Mericans IC
  • 10 Mason twist IC
  • 10 Box Cutters IC
  • 10 CDD IC
All you got run for last 1/3 mile to clubhouse
 
Circle up:
  • High plank – around the world 10 count
  • High plank – alternate arms to sky – 10 count each arm
  • Plank jacks – 10 IC
Mary  
No time for Mary today
 
Moleskin
  • Welcome back Oktoberfest! Glad you're back is better. Some great one-liners today from Oktoberfest that unfortunately can't be included in the backblast.
  • Germantor's son doing really well from surgery a while back. Getting into the kids movies for the first time.
  • El Tigre might need to buy some new shirts from these Wednesday metal workouts. Dude is busting out. Would be great to get some others to join on Wednesdays – El Tigre and Surf and Turf been putting together some really solid Q's – great metal plus really good cardio.
  • Appreciate the feedback on today's Q from Pax…..will definitely incorporate into my next one.
  • An honor and a pleasure to lead today gentlemen!  Great work men.