Given the rain over the last 24 hours, YHC opted for an all-parking lot workout. @auto led the 0500 standard while @roadie enjoyed scones and a latte with his extra 30 minutes.
No FNGs. In fact, today’s weather (or the Q) led to a low turnout. Nevertheless, we worked out.
Warmorama
- Roadie-paced mosey around the parking lot twice.
- Some carioca, some high knees.
- Side-Straddle-Hop x20
- Windmill x10
- Side-Straddle-Hop x20
- Imperial-Storm-Troopers x10
- Side-Straddle-Hop x20
- Roadie-paced mosey around the parking lot once.
The Thang – “Super 21”
This is a ladder, going from 1-21 in 7 sets of 3, but with increasing reps as we ladder up. Explanation – set 1 we do 1 ‘merkin, 1 sit-up, then 2 ‘merkins, then 2 sit-ups, then 3 ‘merkins, then 3 sit-ups. Recover for a few seconds, then do a “break” exercise. Each break exercise was also to be 3 sets of 21 reps, i.e., finish the 1-3 of the Super 21, then do 3@21 Copperhead Squats, return to the Super 21 for 4-6, then do 3@21 Mountain Climbers. It’s all in the table below.
About mid-way through though, checking the clock and also the smoking-in-progress, we backed down to single counts for the “break” exercises during sets 4-7 because well, this was tough.
| Set | Reps per Set | S Merkins | S Sit-Ups | Recovery Exercise* | Target | Reps |
|---|---|---|---|---|---|---|
| 1 | 6 | 6 | 6 | Copperhead Squats | Legs | 62 |
| 2 | 15 | 21 | 21 | Mountain Climbers | Legs | 63 |
| 3 | 24 | 45 | 45 | Imperial Storm Troopers | Legs | 63 |
| 4 | 33 | 78 | 78 | Monkey Humpers | Legs | 63 |
| 5 | 42 | 120 | 120 | Hillbillies | Legs | 63 |
| 6 | 51 | 171 | 171 | Crab Cakes | Shoulders | 63 |
| 7 | 60 | 231 | 231 | Recover-Recover |
*mouse-over for a description
Reps accomplished:
- Abs – 231
- Shoulders – 294
- Legs – 314
Mary
231 sit-ups, remember?
Moleskin
- Amazing work from everybody today in the cold rain.
- If you’re looking at backblasts and are curious about running the “Super 21” for your upcoming Q – keep moving. Nothing to see here.
- No age stats for nerds today. Didn’t record the COT.
- YHC fumbled the counts and cadence multiple times. The PAX went easy on me.