Lobsta Rollin’

Lobsta Rollin’

No need for the disclaimer with this old school crew so on to it.

The so called warm-up

Run to the track and jog 1 lap with a set of butt kickers and high knees along the way

Head to the goal line..

• 20x Squats
• Karaoke left to the 50 yard line jog out remaining 50 yards
• 10 burpees
• Jog back to the start
• 30x IW
• Karaoke right to the 50 yard line jog out remaining 50 yards
• 10 burpees
• Jog back to the start
• 15x Merkins (slow cadence )
• 100% run to opposite goal line
• 10 burpees
• Jog back to the start
• 25x LBC
• Backward run to opposite goal line
• 10 burpees

Head to the bleachers for some circuit work

3 rounds of

• 30 dips
• 20 decline merkins
• Run up  bleachers to playground
• 10 pull-ups

Plank work then 1 lap around the track,  and head to Grand Mother Mountain

3 rounds of

• Run up Grand Mother Mountain to the “Blue Door”
• 2mins of peoples chair (mixed in 20x airpresses)
• Run Down Grand Mother Mountain
• Ab work
•     Round 1 – Scissor Kicks – PAX had lots of trouble with my cadence on this one…not really sure what number we got to
•     Round 2 – Mason Twist – 25x
•     Round 3 – Hip raise – not sure the real name….10x each side

Moleskin:

Always a good time leading a great group of guys.  All worked very hard.  I have come to learn if the PAX remains quite throughout the workout the QIC must be doing a good job (or that is what I tell myself)  Hope you all enjoyed the pain!!  Until next time…

Announcements:

F3 Dads Saturday – Joker has the Q