Rock Lobster

  • When:1-12-2013
  • QIC: Lobster Roll & Countertop
  • The PAX: APK, Burgundy, Cotton Tail, Crab Cake, Floor Slapper, Header, Ocho Cinco, O'Tannenbaum, Slapshot, THE Tickler, Turkey Leg, Zip-A-Dee, (FNG's - Matt Harris, Jarrett Arant, Lin Tucker, Scot Rosenthal)


Rock Lobster

18 Faithful gathered in the Gloom of Area 51 for the daily #downpainment

http://youtu.be/tDZy6-fMCw4

The Thang

#1 Warm up:

  • 30x SSH
  • 20x Imperial Walker
  • 20x Mountain Climber
  • 20x Peter Parker
  • 15x Merkin

#2 Head to Rock Pile (pick a winner) and head to soccer field.  Split into 4 equal groups for Stations (using the rock for some).  PAX carry their rock station to station.

Round One:

  • Station 1 – 20x Curls using Rock
  • Station 2 – 20X Diamond Merkins on the rock
  • Station 3 – 20X Shoulder Presses using Rock
  • Station 4 – 20X Alternating Merkins on the rock

10x burpees

Round Two:

  • Station 1 – 25x Squat holding Rock
  • Station 2 – 30X Jump Lunges
  • Station 3 – 15X (each leg) Dead Lift Squats
  • Station 4 – 30X Calf Raises  holding Rock

10 burpees

Round Three:

  • Station 1 – 20x Tricep extensions using Rock
  • Station 2 – 20X Merkins
  • Station 3 – 20x Curls using Rock
  • Station 4 – 20X Shoulder Presses using Rock

10 burpees

Round Four

  • Station 1 – 25x Squat holding Rock
  • Station 2 – 30X Jump Lunges
  • Station 3 – 15X (each leg) Dead Lift Squats
  • Station 4 – 30X Calf Raises  holding Rock

10 Burpees

Light pole Sprints (Down and back)

  • Karaoke
  • Backwards run
  • Sideways Shuffle

6  Minutes of Mary

  • Plank-o-Rama
  • Dancing Crab
  • LBC x15
  • Bicycles x15
  • Back-scratchers x 15
  • Side-crunches (x15 each side)
  • Leg-lowers x 15… and hold’em
  • Dolly x15

Trail run – Animal crawl to road behind school x2

  • Dips x20
  • Trail Run
  • Bear Crawl Up hill
  • Burpees x10  (plank until all Pax finish)

 

  • Dips x20
  • Trail Run
  • Bear Crawl Up hill
  • Burpees x10  (plank until all Pax finish)

 

Moleskin:

Lobster Roll showed his true colors this morning by bringing the pain Rock Lobster style.  First thirty minutes were spent making big rocks into little rocks F3 style.

T-Claps to all the FNG’s who posted.  Especially one who arrived after the start of the Rock Pile work out began.  Through the fog and gloom , approaching 17 shadowy figures pushing, lifting the slamming rocks on the ground it must have looked more like gorilla’s in the mist.

Zip-A-Dee arrived 30 minutes late this a.m., although not due to the sweet embrace of the fartsack.  Z- was coming for a second helping of pain after wrapping up at “The Worm”  #StrongBrother

 

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