6 strong for the first Cobalt workout of 2024. Focus for 24 is on lifting each other up! Started yesterday at Muscle Beach and continued (for the most part) at Cobalt.
Warm-up
SSH X 15 IC, Windmills (led by G-RIP) X 12 IC (man that form is honed in), Runners Lunge, Merkins X 10 IC, Cherry Pickers X 10 IC
Main Event
Run up to the top of Overlook Cove Rd at good pace to get the blood flowing. Plank set at top of hill. Cut short due to excessive dog barking. Likely woke some neighbors this morning.
Run to top of boat launch parking lot. AMRAP set: top of lot – 10 X CDD, 10 X LBC, gazebo – 10 X derkins, 10 X dips, boat ramp – 10 X merkins, 10 X american hammers. Repeat…..several times through.
Run up the path to Mountain Cove Drive. Circle for some early Mary led by Pax. Bunch of good ones highlighted by Natty’s single-leg Freddy Mercury’s. Solid. Added some merkins IC X 2 at end with abs X 10 IC mixed led by Q.
Indian Run back to clubhouse parking lot. All she wrote.
~2.6 miles running
Moleskin
- EC to Q and Toro for running to workout. Extra extra credit to Toro for running his mile to the workout at sub-7 minute pace.
- Grip and Q tied so far for 2024 each with 2 F3 workouts. We’ll see how this year shakes.
- Grip with the headlamp that he got for Christmas. Dude blinded the Pax and didn’t turn it off the entire workout.
- Ladies Man eating clean and feeling good. Solid run of Thursdays coming into 24. Keep up the good work man.
- Always great to have Natty out on Thursday. Dry January going good so far but had some pressure last night with the college kids shotgunning Twisted Tea’s at the Casa de Natty.
- No comments from Mojito today on Q’s lack of planning for the workout. Will consider that a success!
- Thankful for a ton and asked for hope and healing for Mojito’s family.
- Great work gentlemen. Thanks for the opportunity to lead this morning.