Deja Vu

Deja Vu

(Posted on behalf of Lobsta Roll)

Happy Halloween and another Lobsta Roll Q.  That makes 3 for the week.  Q is sure by now some are getting tired of Lobsta but who ever really gets tired of Lobsta. . .

We started our journey by going off-campus along the mile-ish route that takes us up McKee to the firehouse and back around through Cold Cuts (MIA) hood.  Along the way we stopped a couple times for moving COP with SSH x 50IC, IW x 50 IC & Merkins x 25 IC.

Next up some block work on the soccer field.  Exercises were Goblet Squats, Shoulder Press, Block Curls, and Tricep Extensions:

• Round 1 – Each exercise x 20IC.  10 Merkins on the block after each exercise.  Swift jog from one end of the field to the other and back.
• Round 2 – Each exercise x 15IC.  10 Merkins on the block after each exercise.  100 LBC.
• Round 3 – Each exercise x 10IC.  5 Merkins on the block after each exercise.  Repeat the jog down and back.
• Round 4 – Each exercise x 5 IC.  10 Merkins on the block after each exercise.  100 Dolly.

Return the blocks and off to the playground by the launch point. . .Partner up

• Team total of 50 Pull-ups and 50 Toes to Bar
• 2 min Wall Sit
• Team total of 25 Pull-ups and 25 Toes to Bar
• 2 min Wall Sit

Circle up for 2 mins of Superman and Banana (aka reverse superman), alternating every 30 secs from superman to banana

COT

NMM:

• After powering through 475 Merkins at Jevlar on Friday with Lobsta on Q, Pop Tart & Squid were ecstatic that Lobsta had us complete only 80-100.
• Joker was particularly airy during the workout.  Not sure what was on the menu at the Heath household on Friday evening, but any PAX nearby could probably tell you.
• Good to have Twister back out with us.  Spent the summer and fall training for and participating in Triathlons.

Announcements:

• Joe Davis Memorial Run scheduled for 01/09/2016 at Walter Elisha Park in Fort Mill.  Sign up to support F3 Brother Rock Thrill and his family as they raise money for the Keystone Substance Abuse Services non-profit organization in Rock Hill in memory of RT’s brother Joe.  Information can be found here:      http://joedavisrun.racesonline.com/
• F3 X-mas Party to be held 12/12/15 at Sardis Swim & Racquet Club.  More details to come.