4 PAX met at the Bartram Trail for a Super 21 beatdown. It was another glorious morning; clear blue sky with temps in the upper 50s.
Apollo, Pocahontas, and I started off warm-a-rama: Arm Circles, Abe Vigoda, SSH, Grass Pickers, Toy Soldiers, Best Stretch Ever, Peter Parkers
Pork Chop pulled in toward the end of warm-a-rama. He almost forgot to come but was reminded by his M (it is great to have supportive M’s to keep us on track!). It was good to have him join us and I now have a valid excuse to add some penalty burpees to the workout!
The Thang:
Super 21 — inspired by Uptown Girl’s portion of the workout for the Blue Rocks CSAUP: 1 Merkin and 1 Ab exercise followed by 2:2 up to 21:21
First round: 1 Diamond Merkin and 1 American Hammer up to 5 Diamonds and 5 Hammers
A new trail was constructed so we thought we’d check it out. After an initial false start we followed the trail until it met up with the Schuylkill River Trail.
We stopped at different intervals (~ 1/4 mile) to complete each round of the Super 21:
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Round 2: 6 Staggered Merkins: 6 Big Boy Sit ups up to 11 Staggered:11 BB
Round 3: 12 Merkins: 12 Flutter Kicks up to 15:15
Round 4: back at the parking lot — 16 Incline Merkins: 16 LBCs up to 21 Inclines and 21 LBCs
Total of 231 Merkins, 231 Abs, and an ~ 1.5 mile run
10 Burpees OYO for Pork Chop’s tardiness 🙂
Pocahontas lead us in a round of lunges: 10 Reverse, 10 Side, 10 Forward for each leg; 10 Squats and 10 Sumo Squats (IC), 20 Calf Raises
Mary: Dealer’s Choice — Slow Freddie Mercuries, Flutter Kicks, Apolo Ohno (lead, of course, by Apollo), Imperial Walkers, Mayweathers
COT: prayers for our country; prayers for 3 of our daughter’s-in-law who are each expecting
During COT we had a bald eagle fly overhead which was quite striking against the clear blue sky with the moon behind it.
3 of us made our way to Four Twelve for coffeeteria.
Another great start to a great day!