Super 21 Redux

  • Workout Date - 01/30/2023
  • Q In Charge - Iceman
  • The PAX - Earthmover (WD), Wilson, Stewart Smalley, Wilson, Slurpee, Kenny G, Bill Nye, Perry Mason, The Big Short, Squeal, Pledge, Blue Hawaii, Slap Chop, Iceman
  • AO -

13 men posted at #TheBurbs on what felt like early summer temps. @Earthmover went to Twitter Sunday looking for a Q. It’s been a while since my last Burbian Q so why not. I had a perfect workout for a #GetMovinMonday . One that I used last week at #MainThang, with a few modifications. Didn’t want the #Burbians to feel left out….

The Thang
Warmup
IW x20
Down and Hold plank jacks x10 #crowdpleaser No 1
Smurpees x3 #crowdpleaser No 2

Enough warmup, mosey down to the lower parking lot for Super 21

Super21 is 3 sets of paired exercises where each set you do equal reps of each exercise. Example – 1 derkin / 1 bulgarian split squat…2 derkins / 2 bulgarian split squat….up to 7. Then change to the next pair of exercises. Round two goes from 8 reps up to 14, round 3 from 15 to 21
Round 1 (1 to 7 reps)
Derkins / bulgarian split squats
backwards run up the hill #watchforcones
Round 2 (8-14 reps)
Larry Craigs / jump squats
run down the hill
Round 3 (15-21 reps)
Merkins / heels to heaven
backwards run up the hill

Took a quick break for Mary
freddy mercury x21
This is where I told the guys it was really Super 21 Ladder #Crowdpleaser No 3 #mutiny

Round 4 (14-8 reps)
Larry Craigs / jump squats
run down the hill
Round 5 (7-1 reps)
Derkins / bulgarian split squats

Backwards run up the hill

Just a little time left – chilcutt for 90 secs

Observations from the #gloom…..
– #Mumblechatter started early with the D&H plank jacks and continued when I called for the Smurpees
– Then when I announced Super21, @Earthmover cursed. Yep, this sucked after the Double Elevens at #TheStation on Saturday
– This workout is always tough. Almost as tough as #TheMurph. 336 merkins with little time to rest/recover is hard. If we ran a mile on either side it would be #Murph tough.
– I told @Blue this workout would test his results from his #shopwork — #nocomment
– Good work by 2 relatively new guys – @TheBigShort and @KennyG. Remember, the workouts don’t get easier, you get stronger.
– I informed the group that if someone didn’t step up to Q this Thurs, we’d do Super21 again

Prayers
– @BlueHawaii’s Uncle passed this Sat
– @Bondo’s testimonial – Tues 2/2 @ 6:00 pm, New Life Baptist Church 2690 W. Blue Ridge Dr.
– @Pledge’s health (stress at work)

Announcements
– Drifter 6k
– Convergence Sat 2/13 at #MainThang

See ya in the gloom…..

Iceman

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