12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week. YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown.
The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC
- SSH x 20
- Peter Parkers x 20
- Alternating hand to foot touch x 20,
- Arm circles x 15 both ways
- Windmills x 15
Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;
- Pull-ups
- jump squats
- snake jumps
- Dips
- Shoulder taps
- Diamond merkins
Rinse and repeat for 4 total rounds.
Next we moseyed back to the field in front of NOMA for “The 300”
Again all pax partnered up where there were 4 cones spread about 40 yards apart. At each cone the pax had to perform 75 cumulative reps of the designated exercise.
Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone. When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:
- Cone 1 – 75 merkins
- Cone 2 – 75 big boy sit-ups
- Cone 3 – 75 Carolina dry docks
- Cone 4 – 75 American Hammer
With about 8 minutes remaining we circled up for some Mary called out by all the pax. From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.
Finished up with COT for countoff, NOR and intentions followed by Coffeteria.
Thanks for posting and the opportunity to lead as always.
