With a nice veteran crew, QIC decided to mix it up and provide a beat down a little different than the normal Lobsta version.
All exercises will be done for a 5 min duration….and we are off
First up – 5min jog around the AO
Settle by the play ground
Next up 5mins of SSH followed by 5mins of Squats and the cherry on top 5mins of IW…Ouch!
Pop tart had a lot to say during this set. He might have completed 5 SSHs, 5 squats & 5 IWs….I did say the PAX could modify…
Next the QIC took the PAX on another 5min jog around the AO…
Again we settled by the playground for a 5min circuit of 10 pull-ups, 20 dips and 20 decline merkins (complete as many rounds as you can in the 5mins)
5 min wall sit
5mins of abs (sounds like a video)…1 min each of Crunches, Flutter, Back scratchers, hip raise (L) for 30sec) hip raise(R) for 30 sec, Twists
Time for another 5min jog around the AO
This time we ended up at the block pile
5mins of block exercise (1min each of): presses, curls, back row (r), Back row (L) & Tricep ext
Last one – 5mins of various plank holds
Mosey back to the launch
Limited announcements…check the website
Thanks squid for taking this group out in pray.
Always a pleasure to lead a great group of guys who continue to push each other.
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