Rock Lobster

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