Five for a cold and wet Super 21

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.