My first attempt at a MuscleShip beatdown was today and a bit out my comfort zone. This is given the effort of not incorporating running (which I love so much). But we did, and needless to say this eventually adds up to a number of repetitions and exercises and counting…. But it was a great challenge and so were a select number of PAX to focus on strength on a mild March morning in City Park.
Off we got to the museum lawn for warm ups:
25 — IW
20 – Peter Parkers
30 – Arm circles
25- Grass Touches
Off to the field across the street for additional warm up via a modified “Red Barchetta”
Run to 10 trees out — 50 SSH
Run to 8 trees out — 40 Mountain Climbers
Run to 6 trees out — 30 LBCs
Run to 4 trees out — 20 Merkins
2 trees out — 10 Burpees
Stay put in same field and now a Bear crawl and Merkin circle
All pax in a circle, rotate counter clock wise via bear crawl, when Q says stop, 10 merkin waterfall amoung PAX, (4) stops, 360 degrees….
Next to the fountain to “Roll the Bones” with my infamous exercise dice:
Did this for ~ 20 minutes, highlights:
Rolled (4) 1 minute planks…
30 Squats was also popular as the entire PAX took turns rolling…
We also saw some burpees, jump squats. SSHs, etc.
No one rolled the (3) min rest…..
Continue on to a Jack Moses X 10 sets. each set was a plank jack increasing in quantity followed by 2 squat presses for each plank jacks. Left eye did make note of the pain of squat press as numbers got higher despite nothing in our hands.
Finally some time filling Mary:
Hello Dolly X 25
Freddie Mercury — (30)
LBC — (25)
Burps — (10) on our own
Ended off with count, name a rama, announcements, intentions, COT
Lots of repetion and work for all, entire PAX did great!!! That is all.
Se y’all on the radio.
