6 showed up to Cobalt for what was likely to be the last warm morning for a while.
Warm-up
Windmill X 15 IC, Cherry Picker X 10 IC, Merkin Wheel (Pax in high plank while each person does 10 merkins solo one at a time), Ab set – holding at six inches between exercises, low flutter X 15 IC, box cutter X 15 IC, leg lifts X 15 single count
Thang
Pax was given choice to go right or left at main road and chose right. Left workout will be saved for another time.
Merkin Mile #1 – run 1/4 mile, 25 merkins OYO, run 1/4 mile, 25 merkins OYO, run 1/4 mile, 25 merkins OYO, run 1/4 mile, 25 merkins OYO
First Merkin Mile brought us to playground in front of the hood.
Partner up. Between partners rotate between pull-ups and dips. 100 pull-ups and 200 dips combined. This kind of sucked (in a good way).
Circle for some mid-workout Mary. LBC X 20 IC, Gas Pump X 15 IC (Twister), Windshield Wiper X 15 IC (Natty)
Merkin Mile # 2 – run 1/4 mile, 25 merkins OYO, run 1/4 mile, 25 merkins OYO, run 1/4 mile, 25 merkins OYO, run 1/4 mile, 25 merkins OYO
Circle for Appollo Creed Burpees (one-arm burpees) X 5 OYO
Mary: Jane Fonda X 15 single count each leg (Mojito), LBC X 20 IC (Vic-20), American Hammer X 15 IC (Grip)
Moleskin
- Solid work today fellas. 2.3 miles total running with a decent amount of merkins. Good decision to hang that right.
- P200 conversation and training continues. Mojito taking the captain responsibility seriously!
- Natty picking up Q on Saturday and taking it back to the original AO.
- Thanks for the opportunity to lead this morning.