When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing Medulla’s transformation, from Tool literally giving me the shirt of his back, the support from my F3 brothers (including those who made sure to be there for my first Q) has made a profound impact on my life since starting a few months ago. Therefore, I took the opportunity to lead and after the disclaimer, we were on our way.
Warmup
- 20 SSHs
- 20 Imperial Walkers
- 20 Abe Vigodas
- 20 Mountain Climbers
- 30 Arm Circles (15 forward, 15 reverse)
After warmups, we broke into pairs for a Dora of 100 Plank Jacks, 200 Alternating Lunges, and 300 LBCs. We then moseyed across the road to do Deconstructed Burpees (squats, followed by leg thrusts, then merkins, more leg thrusts, then squats). We did descending rounds of 10-8-6-4-2 with the Q receiving some help from his friend Hawg on cadence and a few extra squats for Q to get his cadence straight. Next, we pulled a page from an earlier Triple Shift workout and did Embrace the Suck – 6 SSHs, 6 Merkins, and 6 jump squats (clapping optional). We did three 3-minutes rounds with 1-minute rest. The PAX them moseyed back to the starting spot for some Mary with the PAX taking turns calling out exercises. We finished with announcements and intentions. Thank you to all for your support since I’ve started this journey and for giving me the opportunity to lead.
