Earlier in the week Mahatma asked if we could swap Muscleship Q’s. Once I got the clearance from my M on our schedule I gladly swapped. I was then quickly contacted by this week’s Mothership Q and resident LVCC member Kuch. He proposed for a portion of the beatdown we perform some type of competition between PAX. After some back-and-forth on the details, the trash talking began on mumblechatter.
Saturday morning came and 11 men gathered with me at our usual spot, including 1 FNG who came in town from Lake Charles. The resistance bands that would be used were distributed to everyone, the disclaimer was given, and off we ran for a lap around NOMA.
Warm-up:
- SSH IC x 20
- Windmills IC x 10
- Self love IC x 10
- Arm circles x 10 fwd, x 10 reverse
- Imperial squats walkers IC x 15
Tha Thang #1:
During my last Muscleship Q I had the PAX perform a Tabata routine of shoulder exercises with resistance bands. So back by popular demand we busted out the Tabata with a playlist hand-picked by the Q to avoid any recurrence of DMB or Goo Goo Dolls finding its way in. All exercises performed for 20 sec with 10 sec rest.
- Single arm shoulder flexion, R then L
- Airplanes/T’s
- Bilateral shoulder external rotation
- Single arm shoulder lateral raises, R then L
- Biceps curls, R then L
- Triceps extension, R then L
Tha Thang #2
After everyone’s shoulders were burning we walked about 5 ft into the grass surrounding the fountain outside NOMA and spread out for planks. Each plank held for 30 seconds.
- Plank on elbows
- L side plank
- R side plank
- Reverse plank
Unfortunately while we were planking Pearl Jam was almost done playing “Alive” when my bluetooth speaker proved to be dead. So we only made it through 2 of the songs on the playlist. Oh well. Next time I’ll be better prepared.
Next we moved back to the cement and grabbed our bands again.
- Lateral step with squat IC x 10 reps each leg, band tied around ankles
- Plank clocks performed in 6-count cadence x 10 reps each arm, band tied around wrists
- Crunchy planks IC x 10 reps each way; exercise is performed in plank position when you bring your L elbow to your R knee then repeat with R elbow to L knee (exercise inspired by local musician Master P’s hip hop classic “Freak Hoes”)
Tha Thang #3:
At that point it was time to toss bands in Screw Top’s truck and mosey over to the Foundry for the meet up with the Mothership. Instructions were given, including written instructions courtesy of Kuch. Mothership won the coin toss and chose to run first while Mothership performed the group of exercises.
While Mothership ran 1 loop around the Festival Grounds, each Muscleship PAX performed 25 pulls ups, 50 burpees, and 100 jump lunges (1 is 1). All members of the PAX had to complete said exercises before leaving to run. Once all members completed the routine we proceeded with our run arounf the Festival Grounds. As we ran, Mothership stayed at the Foundry and completed said group of exercises. Sadly Mothership prevailed as they were able to have all members complete the run and exercises before Muscleship. I smell a re-match in the future.
Mosey back to the flag for some static hamstring, figure-4 piriformis, and quad stretching x 15 sec each leg. Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Welcome FNG Madoff from Lake Charles! As usual it was a pleasure to lead everyone and will look forward to my next Q.
