COP
YHC was excited for a Hump Day morning workout to get the day off right being back from Venice Beach/Marina Del Ray, CA, getting back to work, and quality time with the F3 gents. We mosey down to the Pipe loop entrance (too dark now for this cardio fun) we warmed up with:
20 merkins, 20 SSH, 10 merkins, 15 Russian Soldiers, 10 merkins, 11 Imperial Walkers, 10 merkins, 25 2ct flutter kicks, 11 2ct american Hammers, 10 reverse scorpions, 10 merkins(you see a pattern right? it’s a merkin morning with CB).
THANG
YHC was ready to mosey back up the hill but we have lonley light poles that need to be recognized so we perfromed 10 merkins, lunge to next light pole, 10 merkins, slow jog to next light pole, 10 merkins and repeato until we reache the bottom of the Triangle road route. Bernie Saunders to top of hill, 10 merkins, lunge to other road, jog to bottom and 20 LBC’s and repeato until 6:40, mosey to flag, 1 minute of cool down stretching, namerama, numberama. YHC took us out.
Moleskin
This morning’s work out was to concentrate on quality merkins and get some steady cardio in during this effort working on the endurance side of fitness. Accordingly to my app we burned a total of 700 calories, Ran a total of 2 miles and performed 200 merkins(thank you to Choppa for being responsible for the count and it was good to meet you this morning and talk about VMI! )<he will be matriculating in a few weeks>.
It was a pleasure to lead this morning and have a great week! Cheers…CB
