“Success isn’t always about ‘greatness’. It’s about consistency. Consistent hard work gains success. Greatness will come.” -Dwayne “The Rock” Johnson
Another fine Saturday at the Muscleship on 6/22. Fifteen PAX trickled in to start the day off right and get their sweaty fix. With the Memorial Day Murph a few weeks prior, YHC felt many/all of us could some help improving our pull ups, so that would be our focus of the day….upper body, grip strength, arms, core, back, etc. Here’s what we did:
Warmup in front of NOMA with SSH x20, IWx20, WM x10, Bird Dog x20, Glute Bridge x20, 60 Sec AC (R T-plank AC , LBC, L T-plank AC, Merkins) x15ea
Mosey toward the Refinery with a pit stop for: plank, Merkins x10, plank, Merkins x5
The Refinery – 6 station circuit w/Tabata timer, all out for 40sec, 12 sec rest/rotate “Modify only if you need to, not cause you want to” Round 1 – Pullups, Squats, Body Rows, Block Curls, Bench Dips, Glute Bridge aka Wife Pleasers Round 2 – Rinse and repeat Break for a breather and some motivational experts compliments of Google and The Rock Round 3 – Dead Hang, Squats, Dips/Dip Hold, Block Curls, Inc Merkin, Glute Bridge Round 4 – Rinse and repeat
Mosey back towards base where we crossed paths with The Muscleship Pax. Made another pit stop on the curb for: Plank, Plank Jacks, & Merkins
Next up was a mosey to the edge of the new sculpture garden expansion where we found the finest grass City Park has to offer for: Planking and Bird Dogs
Then back to the NOMA lawn for some back and core work: Indian Bear Crawl, LBC, Flutter Kicks, IBC, Lunge Walk, Bear Crawls
COT to seal the deal. Welcome FNG Snowbird who was EH’d by Gatsby.
Always great to lead and always great to grind through another F3 workout. Sorry for the delayed backblast.
Tool
