8 men showed in balmy 63 degree temps for a Thursday beating at Cobalt. Marker joined the Pax today – he's been out before but MIL isn't his normal AO. Glad to have him join us today. He put some work in today.
Q gave disclaimer then we got after it.
Warm-up
SSH 25 IC, Windmill 15 IC, Cherry Picker 15 IC
Thang
Merkin / Ab Sampler Pack
3 rounds of alternating between single count merkin variations X15 – Regular, Alternating arms forward, WMD and ab sets X15 IC – WWII, Crunchy Frog, American Hammer
4th round – 20 merkins IC, 50 LBC OYO
Run to boat launch parking lot. Sprint from bottom of path to gazebo.
The Cooper
Using Gazebo as launch point, run a lap around the parking lot back to gazebo then perform 10 burpees, 10 squats, 10 merkins, lap #2 around the parking lot to gazebo then 9 burpees, 9 squats, 9 merkins…..down to 1 burpee, 1 squat, 1 merkin
Indian Run back to clubhouse parking lot
Sprint from clubhouse street entrance to end of parking lot on right side
5 burpees
[2.7 miles running total]
Moleskin
- Marker is six months in and crushing it. Had his first Q on 4/1. Sounds like his intro to F3 was a doozy of a Saturday workout with 4.5+ miles. Guess it did the trick!
- Little mumblechatter during the merkin / ab sampler pack. Surf was itching to get some running and burpees in the mix, so we did. Ask and you shall receive my friend.
- Good feedback on The Cooper. Can't claim any credit….pulled from the F3 Nation site. Bunch of ideas floating around last night and then stumbled on it. I think it will get some play again at MIL.
- Was an honor to lead today gentlemen. Great work today by all.