With my knee giving me some issues this week and on the schedule to Q the mother ship I had to make an audible and Hawg was happy to swap AO’s for the opportunity to throw down a run heavy beatdown on the Mothership to rival Rudy’s beatdown the prior week. I planted Tools creation in the ground that is the Muscleship Shovel Flag and gave my usual disclaimer. Let’s Mosey. One lap around the museum.
Warm Up – At Muscle-ship we get JACK-ed
SSH x 20
Imperial Walker x2 0
Grass Grabbers x 20
Seal Jacks x 20
Red Bulls Smurf Jacks x 15
Plank Jacks x 20
Arm Circle Fwd & Rev x 15 each way
Thang 1 BLIMP Mosey to the blocks.
Mosey when Q yells HALT we did the usual BLIMPS progression all the way to the blocks. 5 burpees, 10 Lunges, 15, Imp. Walkers, 20 Merk’s, 25 Plank Jacks, 30 Squats.
Grab a block and partner up!
Thang 2 – DORA 1 – 2 – 3 – 2 – 1
PAX 1 carries block above head while PAX 2 does exercise to get combined count of each exercise:
100 Thrusters
200 Curls for the Girls
300 Chest Press
200 Goblet Squats
100 Tricep Extensions
Mosey back the Fountain
Thang 3 – Fountain work
Right Leg Step up x 15
Incline Mercks x 10
Left leg step up x 15
Decline Mercks x 10
Bulgarian Split Squats r leg up x 15
Bulgarian Split Squats l leg up x 15
Mosey to the flag and circle up for some Mary
LBC’s x 20
Dying Cockroach x 20
Flutter Kicks x 20 (RUDY ran by us, by him self and just kept on going)
Penguins x 20
American Hammer x 15
Freddie Mercury x 20
COT
Count-O-Rama 11 PAX, Name-O-Rama 1 FNG – Welcome Brown Eye! He’s a GI Doc! Announcements and Prayer
Another good beatdown! Thanks as always for the opportunity to lead.
SYITG.
