8 at Cobalt this morning. FNG-1 is Black Flag, Zach Roach.
Warm-up
SSH X 15 IC, Windmills X 10 IC (led by the Windmill Master), Cherry Pickers X 10 IC, Runners Lunge, Merkins X 10 IC, SSH X 10 IC (so Pinky could get warm due to late arrival)
Main Event
Run to gazebo in boat launch parking lot. Pick a partner.
Set 1: one partner in gazebo grinding out exercises (200 derkins, 200 dips, 200 step-ups) while other partner runs two laps around parking lot.
Set 2: same split b/w exercises (100 burpees, 100 american hammers, 100 crunchy frogs) while other partner runs one lap around parking lot.
Indian run back to clubhouse. All she wrote.
~2.75 miles running
Moleskin
- Most committed the night before with our boy G-RIP texting the entire F3 Pax at 5:29am with a commit. Thinking the guys in bed loved you for that one, Grip.
- No better way to uplift than partner exercises. Solid performance across the group this morning. The theme continues into 2024!
- Good to see Black Flag again. Great work and hope to see you back out soon. Need to get you registered on the Isotope site.
- Germanator back in action after being sick. Good to see you out and feeling better. Great stories from his trip over the holidays.
- Ladies Man and Toro don’t miss a Thursday workout since coming on board. Both working hard and in great shape.
- Pinky was on clean-up duty for Quinn, who booted this morning. Great way to start the day!
- Natty took us out in prayer. Well said.
- Charlotte 10-miler and 4-miler on 2/10 in Ballantyne. Couple of us doing the 4-mile run. Get in touch if you want details. Carpool running from Overlook that morning.