Super 21 and #Wefoco visit B&W

Super 21 and #Wefoco visit B&W

QIC: Cobra

Date: 11/21/2018

PAX:  Toe Tag, Peta, Harden, Schneider, Sour Mash, Singing Cowboy, Lace, TPS, Zuck, Resistor, TSA, Cobra

I don’t know exactly how it all transpired, but the tweet went out and the next thing you know #Wefoco peeps were HCing like ducks to a pond. And man, did they represent! Not only that, but #Kotters to @ToeTag. The Q knew this was going to be a fun morning. And so #Super21 was introduced (again, patented by @Winklevoss many moons ago). It all went down like this:

Warmorama:

• All exercises IC x 21
• SSH, IWs, Mountain Climbers, American Hammers
• One lap around the parking lot

Utilizing parking lot (cones at 45 yds apart) – Super 21 exercises were merkins and KB swings:

• Super 21 (1-10)
• Squats x 21 (OYO)
• Super 21 (11-13)
• Alternating lunges – 21 yards out/back
• Super 21 (14-15)
• Skull Crushers – 21 (OYO)
• Super 21 (16)
• Curls x 21 (OYO)
• Super 21 (17)
• Upright Rows x 21 (OYO)
• Super 21 (18)
• LBCs x 21 (OYO)
• Super 21 (19)
• Overhead Press x 21 (OYO)
• Super 21 (20)
• Raggidy Anne’s x 21 (OYO)
• Super 21 (21)

MARY

• Alternating outside knee touches x 21
• Low Flutters x 21
• LBCs x 21

CoT:  YHC took us out

Announcements/Prayer requests:

• TSA’s wife is a part of a chili cook-off for ESR to help raise funds. Takes place next Tuesday during lunch hour. Reach out to TSA for more details. Also see a tweet he put out.
• Peta has a 12 yr old patient with lukemia – prayers for he and his family.
• Prayers for all who suffer from depression, especially during the holiday season.
• Safe travels to all traveling this week.
• F3/FiA holiday party and F3 5 year celebration taking place on December 15th. Nantan has tweeted the evite, as well as sent via email. Hurry up and RSVP to help with head-count per food and beverages!

NMM:

• As mentioned earlier, #Wefoco peeps HC’d like ducks to a pond. @SourMash took the duck part literally by “sounding off” throughout the 45 minutes.
• @Peta couldn’t wait to reach #21!
• @Harden didn’t wear his #Swag outfit, but he brought his A-game, nonetheless. Oh, and keep him in your prayers as he travels to Blacksburg as UVA takes on the Hokies. Hokies are a tough crowd to sit amongst when wearing UVA gear.
• That was 231 merkins and KB swings completed today. You’re welcome.

Was an honor to lead you fine group of men this morning.

Aye