We got Lobsta Rolled!

We got Lobsta Rolled!

Posted on behalf of Lobsta Roll as he’s having trouble with his credentials.  However, he had no trouble delivering a severe beatdown to us on Saturday.  Kind of foreshadowing what happened in the Super Bowl last night…

With high intensity on the Q’s mind because that is what this w/o is about right!?….. we did the following after a loop around the perimeter to get the blood flowing;

Hold plank of the following:

20 IC plank jacks

15 OYO merkins

20IC peter parker

15 OYO merkins

20IC parker peter

15 OYO merkins

20IC IW

20IC Squat

With a light jog out to the far end of the field, we continue our task at keeping the intensity up…

With is distance of approx. 30-35 yards, broad jump burpee out and bear crawl back…plank and wait

Repeat with a double broad jump burpee out and crab walk back…plank and wait

Repeat with a triple broad jump burpee out and lunge walk back…plank and wait

One more time..broad jump across, 5 burpees and jog back…plank and wait

Quick jog to the rocks….pick a lifting rock…maybe I was not clear as some PAX rocks were not lifting rocks…intensity right?!..well we did this:

20IC Shoulder Press

10 merkins

20IC Tricep ext

10 merkins

20IC curl

10 merkins

Jog out to first soccer goal

15IC Shoulder Press

10 merkins

15IC Tricep ext

10 merkins

15IC curl

10 merkins

Jog out to 2nd soccer goal

10IC Shoulder Press

10 merkins

10IC Tricep ext

10 merkins

10IC curl

10 merkins

Jog out to 3rd soccer goal

5IC Shoulder Press

10 merkins

5IC Tricep ext

10 merkins

5IC curl

10 merkins

Jog perimeter and settle at the basketball court

20IC Right over left crunch

20IC left over right crunch

Split into 2 groups

Group 1 does 10 burpees a min for 10 mins while group 2 does 10 pull-ups a min for 10 mins

Flap jack

End with some abbreviated mary:

20IC Flutter

Protractor

This is Prohibition speaking again.  It may not look that bad on paper, but I was am still sore from it. It was brutal.  Definitely worthy of the #highintensity. Thanks for the lead Lobsta.  You are welcome to come by and check on us any time!  Thanks to Gronk for joining us all the way from Durham while in town visiting family.