4 showed at Cobalt this morning. FNG-1 is Oberon.
Warm-up (IC)
15X SSH, 8X Windmill, 12X merkins, 10X Cherry pickers
Thang
Launched from hill at entrance of clubhouse parking lot. 6 mailboxes to top of cul-de-sac on left. Pax choice for exercises at each mailbox on the way up with sprint back from top of cul de sac to launch point:
1 – Slow – alt between 6X merkins, 6X burpees
2 – Surf – alt between 6X man maker merkins, 6X jump squats
3 – Oberon – alt between 10X W-ups, 10X LBC
4 – Pinky – alt between 6X burp and merk, 10X mountain climber
5 – Surf – alt between 6X CDD, 10X crab cake
6 – Slow – bookend with same as #1 – alt between 6X merkins, 6X burpees
Run loop on main road to boat launch and up the trail to the cul-de-sac and circle for some abs (IC): 15X box cutter, 15X windshield wipers, 15X leg lifts
Run back to boat launch parking lot. Circle for: 11X burpees OYO, 11X burpees OYO, 11X merkins IC
2.7 miles running total
Moleskin
- Good to see Oberon this morning. Need to get you registered so you're not FNG-1 every workout bro. Oberon's cholesterol is down significantly since starting F3. Good work.
- Pinky gets some extra credit for running to and from workout. Q gets partial for running a bit afterwards.
- Surf impressed with Q's random counts.
- Burp & Merk was the fan favorite on the main set. That said, all were great choices – thanks for the help fellas.
- Title of the workout comes from Oberon wanting to get to 100 burpees. Hate to say it, but Q miscounted and we only ended up at 64. Something to look forward to next time.
- Thankful for a lot and asked for a lot.
- Good one boys – thanks for coming out and letting me lead this morning.