A trio of PAX posted this Saturday at The Muscleship in an effort to ensure our chests stick out past our guts.
Warmup in front of NOMA: IWx20, WMx10, ACx20, LSSx20, IPSWx10, then Lunge Walk approx 30 yards towards the lake where we planked for 1 min along the shoreline.
Moseyed to The Foundry for a series of circuits, with emphasis on improving our pull-ups. Having a cozy PAX of three allowed us to quickly map out the stations and rotate through.
Circuit #1: Pull Ups, Side Lunge, BB Sit Ups x20 (timer). Rinse and repeat.
Low Plank 1 minute
Circuit #2: Body Rows, Step Ups, Box Cutters x20 (timer). Rinse and repeat.
Low Plank 1 minute
Circuit #3: Let the arms recharge with some round robin Mary…Gas Pumpsx20, LBCx20, Freddie Mercs x20
Circuit #4: Parter Assist pull-ups x10 while third PAX hold people’s chair. Rinse and repeat with pull-ups x6, then pull-ups OYO x4….t-claps to Kenner Bruh for grinding through those last ones.
Mosey back to the Big Lake shoreline for an all-so-serene waterfront view while we knocked out…
Circuit #5: Inchworm Burpees/Merkins x10, x8, x6, x4, x2
Circuit #6: The Triple B Suck, cousin to the original “Suck”…3 Min AMRAP of Big Boy Sit-ups x6, Box Cutter x6, Burpees x6, calling your count out after each round. We had enough time to do this twice.
Capped things off with a few min of yoga stretching to include the “HVAC Special”.
COT, BOM, followed by a fly-by of F3 ruckers. Good to see the boys out there prepping for another Go-Ruck…way to get after it!
Coffeteria and some good F2 to boot. YHC enjoyed meeting Shocker and pushing each other through some of the circuits. Great start to a Sat.
Tool
