6 at Cobalt this morning. FNG-1 is Mike Meyer for his second workout and naming. Mike was named today and will be Ladies Man going forward. FNG-2 is Zach Roach, who is Black Flag. Zach recently moved to Mount Isle Harbor and came out to his first workout up this way. Glad to have both out this morning. Always a special F3 morning when naming a FNG.
Warm-up
SSH X 15 IC, Cherry Pickers X 10 IC, Windmills X 10 IC, Merkins X 15 OYO, Runners Lunge
Main Event
Run to top of Overlook Cove Rd at a brisk pace. Circle for plank set.
Run down to boat launch parking lot. Launch from top of parking lot and run down to gazebo. At top: 5 X burpees, 10 X CDD, 10 X abs of choice. At gazebo: 10 X derkins, 10 X dips, 10 X step ups. 5X through.
Run up the trail to Mountain Cove Drive. Circle at top of hill for: 10 X merkins, 10 X leg lifts, 15 X merkins, 15 X crunchy frog, 10 X merkins, 10 X american hammer.
Indian run back to clubhouse parking lot. 5 mins left. We lined up for AYG sprints across parking lot. 4X through. Toro and Black Flag are quick on the sprints. Solid work from all.
Wrapped with 10 X wide arm merkins, 10 X american hammer, 10X diamond merkins. All she wrote.
~2.75 miles running
Moleskin
- Beautiful morning and great start to the day. Awesome to have Ladies Man out again and to meet Black Flag.
- Toro back to the standard cold weather gear. Getting some miles out of that Under Armour sweatshirt. Leave the glasses at home next week though.
- EC for Pinky running to and from workout. Sweet new reflective gear this morning too.
- Natty Lite out for a Thursday workout.
- 2nd F opportunity organized by Pinky. Pressure washing at Miravia House at Belmont Abbey College on Saturday from 9am to ~noon. Miravia is a home that supports 16 college women who chose life while pursuing their college education through pregnancy and 2 years after delivery. Need guys and/or power washers. Coordinate with Pinky.
- Thankful for many things this morning and always.