4 showed for a warm Thursday workout at Cobalt. Disclaimer said and we were off.
Warm-up
SSH X 15 IC
Merkins X 10 IC
Windmills X 15 IC
Merkins X 10 IC
Cherry Pickers X 15 IC
Merkins X 10 IC
Thang
Suicide Hill Set
Launch from entrance of clubhouse parking lot to hill on right. 6 mailboxes – alternate between 5 merkins, 5 burpees at each mail box. Run from launch to first mailbox, 5 merkins, run back to launch. Run from launch to first mailbox, 5 merkins, run to second mailbox, 5 burpees, run back to launch. Etc etc.
Indian Run to gazebo in boat launch parking lot for the following:
Crunchy Frog X 15 IC
Derkins X 10 OYO
American Hammer X 15 IC
Derkins X 10 OYO
Leg Lifts X 15 IC, HOLD IT
Low Flutter X 15 IC
Derkins X 10 OYO
LBC X 15 IC
Derkins X 10 OYO
WWII X 15 IC
Derkins X 10 OYO
Mosey up hill at end of boat launch parking lot
Circle for Merkins X 10 IC
AYG run to first cul de sac on left (heading back to clubhouse)
Circle for Merkins X 10 IC
Mosey back to clubhouse parking lot
Circle for:
Merkins X 10 IC
Merkins X 10 IC (5 with left arm forward, 5 with right arm forward)
Burpees X 10 IC
Merkins X 10 OYO
Moleskin
- Great work men. 2.6 miles running, 185 merkins, 60 burpees and some abs
- "You call this a warm up?" Quote of the morning that I heard….could have been others.
- Surf took us out…well said.
- Thanks for letting me lead today fellas.