Leg Bustin’ Super 21

Conditions
27 Degrees and frosty

Welcome and Disclaimer

The Thang
Two pax made their way down the river bank for a little pre warm up stretch.

Stretch-o-rama / COP

Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch

As we started to get moving ChuckE and Burner mosey up crusty eyed and ready to work hard.

– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15

– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15

Mosey to the big field next to the boat ramp.

Leg Bustin’ Super 21
Super 21: Do 1 exercise followed by 1 of a different exercise; 2 / 2; 3 / 3, etc., etc. ……. up to 21 of exercise1/ 21 of exercise2 (total of 231 a piece).  To make things a bit more difficult we added an approximate 50 – 100 yard sprint between each repetition.

Exercises utilized for this round of super 21:
– Squat Jumps
– Lunges

Mosey over to the rock pile a quick arm circuit after our legs were blown to bits. The pax were instructed to pick a rock.

– 5 bottom curls
– 5 top curls
– 10 fulls curls
– 20 Merkins

Rotate around the circle now using your neighbors carefully chosen rock, this keeps the pax honest and hard working.

repeat until you feel like moving on.

Mosey to the Gazebo

Ring of Mary

Countorama
Nameorama
BOM

Angus Out

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