Counting to 21 at Parliament
QIC: Ziggy
Date: 3/23/2021
PAX: McHale, Organ Grinder, Schneider, Wobegon, Ziggy Stardust (Q)
Five stalwarts gathered in the Gloom to enjoy a respite from the cold at WeFoCo’s premier Tuesday no-running bootcamp.
THE THANG:
WARM-O-RAMA
SSH
Imperial Walkers
Broga Sun Salutations
Whirlies
Abe Vigodas
BEAR CRAWL SUICIDES
Bear Crawl two parking lot spaces, do 5 merkins, crawl bear back one space; repeat till reaching designated end point.
Lunge walk the rest of the way to the wall
WALL CARDIO
People’s chair while PAX go down the line holding the position till all reps are completed, alternating with 30 seconds of cardio work
Jack Reachers 12x Fast feet
Overhead Seal Claps 10x Mountain Climbers
Wonder Bra 10x High Knees
Hold people’s chair while each PAX in turn moseys to the edge of the parking lot, competes 1 burpee and returns
21s
Partner up with blocks. First PAX does 1 rep, partner goes next with 2 reps, alternating in even/odd sequence till 21 reps.
Curls / Bent Over Rows
BENCHES
Two sets of 10 each (oyo): Erkins / Dips / Derkins
MARY
Low Flutter
Freddie Mercuries
LBCs
Heels to Heaven
Box Cutters
Penguin Crunch
Hold Plank to finish
NMM
For some it was their introduction to 21s, and all agreed it was great fun.
McHale is improving every time as he acclimates to f3 beatdowns and is getting it done!
Wobegon and Schneider seemed to enjoy the bear crawl suicides.
Organ Grinder suggested we need to make up a new exercise that rhymes with erkins and derkins. Got some ideas for the future on that one.
PRAYER REQUESTS
Prayers for Boomerang’s sister as she undergoes treatment this week.
Prayers for Sergeant Shultz, Hoptoberfest and other PAX who are recovering from injuries and illness, wishing them a speedy recovery and quick return to the Gloom.
Super impressed at the strong push by every single PAX – getting to start out the day with you men always energizes the day and inspires me to be better in every way.
