Red, White and Boom Backblast – Super 21

19 PAX headed out of the fartsack and into the gloom this morning to put the T-rex theory to the test.

Gilmore, Crawdaddy, Duvet, Epstein, Tarde, Flounder, FloRida (FoS Q), Deliverance, Pacer, Chipper, Blue Hen, Fortran, Waterwings, Tenderfoot, Man Hands, Shear Conn, Kay, Dr. Evil

The RWB beatdown went something like this:

Mosey to the Circle

15 – Cotton Pickers (IC) 
15 – Copperhead Squats

Sun Gods, Sobriety Style (is there any other way? – IC)

Sally Up, Sally Down Merkin Challenge


Mosey to the Tennis Courts

1 merkin/1 WWII sit-up; run to far sideline; 2 merkins/2 WWII sit-ups; run to near sideline; 3 merkins/3 WWII sit-ups; run to far sideline…repeat sequence until 21 reps.


@ ~15 reps and partner up.
Partner #1 lunges to the fence and back; Partner #2 wall sits – SWITCH

Resume Super 21 Workout – Props to Gilmore and Crawdaddy for finishing

Back to Partner Work
Partner #1 duck walks to the fence and back; Partner #2 wall sits – SWITCH
Partner #1 Balls to the Wall; Partner #2 sprints backwards to fence and back – SWITCH x2

Mosey to the Basketball Court for Mary
50 – LBCs (IC)
25 – Freddie Mercury’s (IC)
20 – Dying Cockroaches (IC)
15 – American Hammers (IC)

22 Merkins for Veterans

Announcements/Prayer Requests:
 Sign-up to Q
 Prayers for Amy (Mulligan)
 Prayers for all those impacted by Hurricane Florence, as well as all first responders

Dr. Evil led us out.

Always an honor,