Super 21 Modified

Super 21 Modified

QIC: Goofy

Date: 10/14/2017

PAX: Plunger, Splash, Ripple, Offsides, Landshark, Burlap (WD), Parkay (WB), Goofy

8 hearty and tough pax posted for an old style beatdown.  Nothing creative, but the pax seemed to get their money’s worth.  It went like this:

Warm-o-rama:  The usual fare for Goofy

The Thang:

Mosey to the Field

Modified Super 21 – Do 1 Merkin, 1 Sit Up and 1 Jump Squat, then do 2 of each then three of each, and so on.

The first round we did up to the number 7, then we ran to a point and back and planked for the 6

Mosey to the Rock Pile

We did a circuit of rock (a challenging rock) exercises as follows:

• Curls to 15 IC
• Presses to 15 IC
• Bent over rows to 15 IC
• Squats to 15 IC
• Curls 10 IC, then curls to failure
• Presses 10 IC then to failure
• Rows 10 IC, then to failure
• Squats 10 IC

Second round of Modified Super 21,, numbers 8-14, when done run around the circle and then plank for the 6

Mosey to the Lido Deck

We did 15 dips IC, then steps up 10 each leg, then 10 dips IC, then step ups 10 each leg

Mosey to the grassy area near the rec center.

Third round of Modified Super 21 – numbers 15 -21, sprint around the lot and plank for the 6

We had a few more minutes to Mary, so we did timed sprints around the lot, go on each minute for 3x.  The fourth time we rested another 30 and then attempted to beat our previous times

Mosey back to front lot

Mary:  Penguin Crunches, Low flutter, and mutton crunches

COT: YHC took us out with thanksgiving for the men in this circle who support and raise each other up, and calls to be the men He wants us to be, and to inspire others to be the persons that He wants them to be

Announcements:

• Mega on 10/28 in GSO need the Pax to show up in great numbers. If you want to help Q our portion, see Plunger
• Prayers and good wishes to all the Pax running in races this weekend.
• Mockingbird continues his recover and recently got off crutches from his knee procedure. If you think of it, reach out to him. A long road remains
• The Foot had a small tumor removed from his back
• Praise again that Proehl posted last week and was at coffeteria. Seems to be doing well and working hard.  #PraiseAndThanksgiving.

NMM

• 5 of our 8 were #Respects. . Strong work by all this AM
• During the rock worked YHC encouraged everyone to find a “challenging rock”. Everyone stepped up to a new level.  #GetStronger
• Lots of moaning and groaning from the Pax when we hit the 15-21 round and MC to also split it in half. Its supposed to get harder.  That’s the point
• Burlap calculated we did 231 of each exercise in super 21.
• YHC Thinks that @Winklevoss either created Super21 or introduced it to F3WS. TClaps. I hate it.
• Plunger arrived on Spicoli time saying he almost did not make it. Landshark had intended to post to IS but suffered with us instead  Glad to have everyone there.
• To hear some super fit guys complaining about the toughness of the workout, means the Q has done his job. #Sufficient
• Always a pleasure to be with and lead this fine group of men.