5 showed this morning at Cobalt. It was wet, but not raining. Temps a little lower than anticipated so we got moving quick.
Warm-up
All IC: 11 X SSH, 11 merkins, 9 cherry pickers, 9 merkins, 10 windmills, 10 merkins
Thang
We took a lap (~8/10 mile) from clubhouse to boat launch and back.
Ran up Overlook Cove Road stopping at every mailbox and alternating between 10 merkins and 10 squats OYO. No exact count but approx 12 mailboxes.
Ran to gazebo in boat launch parking lot and made use of the picnic tables and dry cover
8 minutes AMRAP alternating between 15 X derkins, 15 X step-ups, 15 X dips. Pax got ~6 rounds in 8 minutes. Good push.
Ab set never letting feet touch the ground (IC): 15 X low flutter, 15 X leg lifts, 10 X crunchy frog, 4 X american hammer
Ran back to clubhouse
We logged 3+ miles running although Pax agreed it seemed like more.
Moleskin
- Workout title comes from discussion during the workout. Lots of chatter about our friend Arizona, whose birthday was yesterday. Happy birthday Arizona! Nice text string last night with a few great pictures from over the years. El Tigre told us how he and Arizona started MIL F3 seven years ago after attending a few other F3 workouts. Good stuff fellas.
- Good conversation throughout. Great group of guys out this morning.
- Stroking the pussy(cat) got more airtime this morning. Still got legs on that one and don't think it's done yet.
- Extra credit to The Germantor (who is still 43) for running to and from the workout.
- We missed you today G-Rip. Hope the foot feels better soon.
- Thanks for letting me lead this morning fellas. Great work by all.