06/13/2023 - Grill - Super 21

A beautiful afternoon in the park!  Six PAX posted for a Super 21 workout.

Warm-a-rama: Mosey to the end of the street for Arm Circles, Abe Vigoda (I finally made the connection with this exercise after watching a Barney Miller episode; it only took me 6 years!), Grass Pickers, Imperial Walkers, Toy Soldiers, Cobra, BSE, Calf Stretch, Mountain Climbers

Mosey back to the shovel flag

The Thang: Super 21

• 1 Merkin to 1 Ab exercise up to 21 Merkins: 21 Abs
• 1 to 5 Reps: Diamond Merkins and American Hammers
• 6 to 11 Reps: Staggered Merkins and Big Boy Sit ups

An interesting encounter happened during this set.  An older gentleman who was on his bike with a fishing pole stopped to watch us.  We invited him to join us and he did some push ups and sit ups with us.  He spoke very broken english (he is Romanian) but we found out that back in the day he played soccer and was the fastest man on the team.  He treated us to playing a rendition of “Shall We Gather at the River” on his harmonica.  I hope we run into him again soon.

Mosey down the river path and back

• 12 to 15 Reps: Merkins and Flutter Kicks

Lunge walk to the nearest pavilion (~ 30 yards)

Dead Hang: hand as long as possible; Pork Chop was the champion.  Those farmer boys are tenacious.

15 Dips (IC)

• 16 to 21 Reps: Inclined Merkins and LBCs for a total of 231 Pushups an 231 Ab exercises

Potsie finished off the workout by leading us in 15 Squats (IC) and 15 Apolo Ohno’s (IC) since we were light on leg exercises.

COT: Keystone Convergence is coming up; Prayers for Picasso’s 2.0 and father

Pork Chop will Q this coming Saturday

Picasso will Q next Tuesday

3 PAX went to the Westy for dinner