(Posted on behalf of Lobster Roll)
After a few late arrivals, 7 PAX departed from the VSF and were off and running. Quick loop to the cinder block pile to collect a companion for today’s session.
Part 1 consisted of 4 stations along a 1 mile route (carrying the cinder block of course)
Station 1:
- 25 x SSH (IC)
- 20 x Merkins (OYO)
- 25 x IW (IC)
- 20 x Incline Merkins on the Block (OYO)
- 25 x Block Squats (IC)
- 20 x Decline Merkins w/ feet on Block (OYO)
- 25 x Calf Raises (IC)
- 20 x Staggered Merkins w/ Left Hand on Block (OYO)
- 25 x LBC (IC)
- 20 x Staggered Merkins w/ Right Hand on Block (OYO)
Station 2:
- 5 Burpees after each of the following:
- 20 x Block Shoulder Press
- 20 x Block Bicep Curl
- 15 x Lying Down Tricep Extension (IC, each side)
- 15 x Back Row w/ Block (IC, each side)
- 25 x Flutter (IC, w/ Block over head)
Station 3:
- 25 x SSH (IC)
- 20 x Merkins (OYO)
- 25 x IW (IC)
- 20 x Incline Merkins on the Block (OYO)
- 25 x Block Squats (IC)
- 20 x Deline Merkins on the Block (OYO)
- 25 x Calf Raises (IC)
- 20 x Staggered Merkins w/ Left Hand on Block (OYO)
- 25 x Dolly (IC, w/ Block over head)
- 20 x Staggered Merkins w/ Right Hand on Block (OYO)
Station 4:
- 5 Burpees after each of the following:
- 20 x Block Shoulder Press
- 20 x Block Bicep Curl
- 15 (each side) x Lying Down Tricep Extension (IC)
- 15 (each side) x Back Row w Block (IC)
- 25 x Mason Twist (IC)
Return the cinder blocks and head to the playground
- 10 x Pull-ups
- 20 x Merkins
- 30 x Dips
Wrapped it up with 6 MOM
COT
Per Lobster Roll, lots of hard work by these men. Great job all.
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