“Without continual growth and progress. such words as improvement, achievement, and success have no meaning.” —Benjamin Franklin
The Muscleship blasted off in solid fashion this Saturday, thanks in part to the 16 PAX flight crew that hopped on board for the maiden voyage. This new workout and AO was strategically engineered to accomodate the every growing number of men eager to start their Saturdays with a F3 beatdown. Several guys got in some RRR miles before blast off…T-claps! As the clock approached 6:30, it was good to see several reguklars trickle in and a few koters to boot. After a brief description of what was in store, and of course the disclaimer, we made our way over to the front of NOMA to get started.
Warmup Part 1: IWx20, WMx20, LSSx20, SSAC (Sixty Second Arm Circles, from the F3 website…T-plank Left ACx15, LBCx15, T-plank Right ACx15), capped off with IPSWx20. In the middle of this we noticed The Mothership trying to invade our territory in the nearby field so we upped the volume on cadence in an effort to claim dominance. Before departing, YHC asked the PAX to start thinking of some good jokes, hoping Bogey would be the star of the show.
Warmup Part 2: Short mosey to the banks of The Big Lake for some Planking and Merkins. We lined up all holding a high plank, then 5 Merkins, then a joke, then 4 Merkins, joke, 3 Merkins, joke, 2 Merkins….at this point The Mothership did a fly by so our last joke was centered around them, then 1 last Merkin.
Foundry: Short mosey to The Foundry where YHC realized the PAX was too large for plan A so we settled for Plan B: Split up with group #1 doing 3 rounds of PIMPS (timer) near the pull-up bars and group #2 doing BLIMPS AMRAP in the grass. Flip flop with a “pimp daddy” being chosen in each group to be the timer. Lots of intense stuff here with very little opportunity for small talk.
Lake-North Side: Next stop was another stretch of shoreline for Inchworm Burpess x10, joke, x8, joke(s), x6, dirty joke, x4, another dirty joke, x2, maybe a final joke.
Lake-South Side: After a pit stop at the water hydrant to hydrate, we made our way over to the raised ledge along The Big Lake track. We rotated duties with mutiple PAX running cadence and various counts for LLSUx20, Dipsx20, RLSUx20, Derkins x15…breather….rinse and repeat with the highlight being Bogey and Abacus peforming a duet in tandem.
Lelong Drive for Cinco de Cardio: Here we gatherded for five 1-minute rounds of various cardio-rich exercises which proved to be much more manly than the moseying and frolicking that our counterparts were doing with The Mothership. We dug deep and did Semi-Circle Mountain Climbers, Rocky Balboas, Partner Plank Slaps, IPSW, and Groiners as the finale.
One minute left so back to the flag to call it a morning. COT, annoucements, prayer, and some admiration for the new steel encased shovel flag that may be worthy of it’s own name. Also, YHC thanked the PAX for posting and making The Muscleship launch a success. YHC wasn’t sure what to expect knowing so many of us enjoy and look forward to The Mothership each week and trying to split that up is no easy feat. The F3 vatican has always encouraged an “addition by division” concept when trying to grow so it was good to see all the PAX on board with that. YHC also mentioned a workout several years ago where a fellow PAX Q’d with some new exercises and routines, which worked well, and after talked about one of the strengths of F3 is that the group always supports those trying new things, typically with little or no heckling from the peanut gallery. Thanks to the PAX for pushing hard and helping to make it a good one!
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