Trifecta

Event Date

Jan 07, 2021

AO


Three showed for a chilly morning at Cobalt. We started pushing hard right away to beat the cold.

Warm-up

20 SSH IC, 10 merkins IC, 10 windmills IC, 10 merkins IC, 10 cherry pickers IC, 10 merkins IC

Thang

Run from clubhouse to boat launch parking lot for 4 corners around the parking lot with exercises selected by Pax. 

Round 1 (Q) – 4X5 Burpees

Round 2 (Grip) – 4X10 Squats

Round 3 (Germanator) – 4X15 Merkins

Round 4 (Tigre) – 4X20 Crunchy Frog

Run from boat launch parking lot to entrance of clubhouse / bottom of Beast Hill. Set: 10 merkins at bottom of hill, run to top of hill in cul de sac on left, 10 merkins, run back to bottom of hill = 1 rep. 5X through

Run other direction past clubhouse to cul de sac on left for 15 merkins OYO

Run back to clubhouse for 15 merkins OYO X2

All she wrote. Trifecta = 3+ miles running, 300+ merkins, 3 F3 workouts in a row this week for G-RIP

Moleskin

  • First workout of 2021 for Germanator – back from the holidays at the beach
  • Grip on the other hand is a 2021 seasoned F3 veteran with 3 in a row.
  • Talk of afternoon naps
  • Another telling of Tigre's backpain story. If you haven't heard it, get to a workout and ask. Worth the price of admission
  • Solid work fellas – thanks for the opportunity to lead this morning.