Five showed at Cobalt on Thanksgiving morning to burn some calories in preparation for some serious eating and drinking later in the day.
Warm-up
SSH X 20 IC, Cherry Pickers X 10 IC, Windmills X 10 IC
Thang
Mosey to front parking lot and circle for burp & merk (1 burpee, 1 merkin, 1 burpee, 2 merkins, up to 1 burpee, 10 merkins). LBC X 25 OYO, American Hammer X 15 IC, WWII X 15 OYO.
Mosey back to main parking lot and circle for 15 burpees OYO, LBC X 25 OYO, American Hammer X 15 IC, WWII X 15 OYO.
Run to boat gazebo. Stop at every mailbox on the way for called exercise:
1) Merkins X 10 OYO (left arm forward), 2) Merkins X 10 OYO (right arm forward), 3) Merkins X 10 OYO (wide arm), 5) Merkins X 10 OYO, 6) Merkins X 10 OYO (left arm forward), 7) Merkins X 10 OYO (right arm forward), 8) Merkins X 10 OYO (wide arm), 9) Diamond Merkins X 10 OYO, 10) Jump Squats X 10 OYO
Circle in gazebo for 3 sets of the following:
1) Dips X 20 OYO, 2) Derkins X 15 OYO, 3) Step-ups X 10 each leg OYO, 4) Burpees X 10 OYO, 5) LBC X 25 OYO, 6) American Hammer X 15 IC, 7) WWII X 15 OYO
Run back to clubhouse parking lot. Circle in cul-de-sac on right for plank set:
1) Right hand back pocket, 2) Left hand back pocket, 3) Right knee to right elbow, hold for 5 merkins, 4) Left knee to left elblow, hold for 5 merkins, 5) Mountain climbers X 10 IC, 6) Merkins single count X 20 IC
AYG run from cul-de-sac to clubhouse parking lot.
Moleskin
- Great work today fellas. Most of the pax hung around for the Overlook Turkey Trot (5K) which started right after our workout.
- Pinky may be the Mayor of Overlook…..everybody knows the guy.
- Always good to see Hambone. Congrats on the new job.
- Vic-20 got creative on trying to rename the F3 exercises.
- Surf and Turf took us out. Well said. Lots to be thankful for all around. I'm really thankful for finding F3 and this pax. Been a game changer for me personally. Hope everyone had a great Thanksgiving holiday.