Nine showed for the coolest morning we've had in months. Disclaimer said and we were off. FNG-1 is Patrick, who is a good friend of Surf and Turf. Great to have him join…..look forward to the next workout and putting a (F3) name to the face.
Workout name comes again from Surf and Turf. When asked Q asked for any requests for Cobalt the following day…."Kindness" was Surf's response. Thinking I delivered on the request.
Warm-up
10 burpees OYO (aggressive call by Grip out of the gate), SSH 20 IC, Cherry Pickers 15 IC
Thang
Run to lower parking lot at clubhouse. Circle for the following:
Merkin / Ab Escalator
Merkins 15 OYO, LBC 15 OYO, Merkins 20 OYO, American Hammer 15 OYO, Merkins 25 OYO, Crunch Frog 15 OYO, Merkins, 20 OYO, LBC 15 OYO, Merins 15 OYO, Amerinan Hammer 15 OYO (OK…..realize there was no escalation on the abs here)
Run to boat launch parking lot.
Four Corners Escalator
Four laps around boat launch parking lot stopping for called exercises (OYO) at each corner:
Lap 1: 5 burpees each corner
Lap 2: 5 burpees + 10 merkins each corner
Lap 3: 5 burpees + 10 merkins + 15 jump squats each corner
Lap 4: 5 burpees + 10 merkins + 15 jump squats + 20 LBC's each corner
Run back to clubhouse parking lot. Circle in one of the cul de sacs for plant set.
4 Sprints across clubhouse parking lot (no breaks)
10 burpees OYO (needed to get to 100 for the day)
Moleskin
- Pax appreciated the merkins today after Tuesday's merkin festival hosted by Natty Lite. I know this because they told me right away. Thanks guys.
- Surf and Turf was quick on the sprints even after getting up with the baby twice during the night.
- Twister showed some sick speed on one of the sprints. …..not sure about the other three??
- Grip's arm chair Q'ing was appreciated…..love the encouragement to call burpees out of the shoot
- FNG (Patrick) did a great job today. We're hopeful he comes back out soon and also hopeful he gets his name in lights for his new job
- Mojito getting back into shape and putting a beating on the workout as usual
- Prayers for several this morning including TT and his wife.
- I think this workout oozes with Kindness…..especially given we clipped off 100 burpees….
- Thanks for letting me lead and take us out in prayer this morning gentlemen.