5 men at Cobalt this morning. Grip the first to arrive as usual…..really think he loves Thursdays at Cobalt. EC to Germantor and Toro for arriving by foot.
Warm-up
SSH X 20 IC, Merkins X 15 OYO, Runners Lunge, Windmills X 10 IC, Cherry Pickers X 10 IC (WM / CP led by G-RIP). That windmill form should make it’s way to the F3 Nation site as the perfect form.
Checked out the stacks of bricks at the end of the parking lot but they were tied down so we couldn’t incorporate. Back to the drawing board.
Main Event
We ran at a good clip (pretty much AYG)left out of parking lot to top first of cul de sac on right. Plank set.
Ran to top of hill on OMD at a good clip (pretty much AYG) for a repeat of the plank set.
Ran to gazebo, which became known as our launch point.
Run 2 laps around the parking lot (3 laps on the last set because G-RIP was asking for more). Line up on curb. Cross parking lot 2X with one set of abs. We did this 5X together. Mixed up the exercises to cross the parking lot (bear crawl, crab walk, broad jump burpees, lunge walk) and abs (LBC, leg lifts, box cutters, American hammers, etc.). Grip and Germantor led the last two rounds. Good work fellas.
Run up the path. Indian Run to back to clubhouse. AYG for last half of run.
Circle for alternating merkins X 10 OYO and abs IC. Abs selections: Natty – mountain climbers, Toro – leg lifts.
~2.75 miles running.
Moleskin
- Little cool this morning. Welcome change for Q and Germantor coming off the hot weekend for the Palmetto.
- Lots of chatter about P200 run. Great time had by all. Grip was impressed at the third place finish. Leave it to Captain Pinky to coordinate a podium level team. Q and Germantor got the V P200 out of the way. Sounds like Germantor is in for the next one.
- V2V coming up quick. Team is filled out. Suburban is ready to roll. Now to just assign legs. Who’s taking the leg advertised as the hardest on the course? I vote for Schwinn.
- Craft Beer half marathon and 5-mile run on Saturday. Natty’s in….who else signed up?
- Germantor took us out. Prayers for the Millin (sp?) family in their difficult time of losing their daughter.
- Great work fellas. Thanks for letting me lead and for your help along the way.