Preamble:

Unfortunately we didn’t get to try out the Super 21s at Bad Apple on Monday.  Fortunately, I also had the Q at Atlas on Tuesday.

Warm-O-Rama:

Quick warmup again:

• Arm circles
• 12 Weed pickers

The Thang:

Super 21s – each round, do an equal number of merkins and cinder block presses from the ground.  Round 1 is 1 merkin, 1 cinder block press.  Round 2 is 2 merkins, 2 cinder block presses, etc.  Periodically the PAX get to “rest” from the Super 21 exercises by doing a short run and 21 reps of another exercise.  So:

Super 21 Exercises Rounds 1 – 10

Squats x 21

Super 21 Exercises Rounds 11 – 13

Cinder block curls x 21

Super 21 Exercises Rounds 14 – 15

Mountain Climbers x 21

Super 21 Exercises Round 16

Cinder block deadlifts x 21

Super 21 Exercises Round 17

Cinder block rows x 21

Super 21 Exercises Round 18

Lunges (single or double count – sorry Woody) x 21

Super 21 Exercises Round 19

Cossack Lunges x 21

Super 21 Exercises Round 20

Cinder block thrusters x 21

Super 21 Exercises Round 21

These badasses finished in less than the scheduled time, so after a jog around the baseball field we took turns calling out exercises until time was up.

COT:

Prayers for Woody’s friend Renee and E-Tool’s mother.

Naked-Man Moleskin:

Once again it was a pleasure working out with you all.