Atlas Rise!

Preamble:

Back again for another round of Super 21s, this time with a Metallica playlist.

Warm-O-Rama:

• Side straddle hop
• Toy soldiers
• Windmills
• Arm circles

The Thang:

Super 21s – each round, do an equal number of LBCs and cinder block presses from the ground.  Round 1 is 1 LBC, 1 cinder block press.  Round 2 is 2 LBCs, 2 cinder block presses, etc.  Periodically the PAX get to “rest” from the Super 21 exercises by doing a short run and 21 reps of another exercise.  So:

Super 21 Exercises Rounds 1 – 10

Cinder block Squats x 21

Super 21 Exercises Rounds 11 – 13

Cinder block curls x 21

Super 21 Exercises Rounds 14 – 15

Mountain Climbers x 21

Super 21 Exercises Round 16

Cinder block deadlifts x 21

Super 21 Exercises Round 17

Cinder block rows x 21

Super 21 Exercises Round 18

Cinder block Lunges x 21

Super 21 Exercises Round 19

Cinder block Cossack Lunges x 21

Super 21 Exercises Round 20

Cinder block thrusters x 21

Super 21 Exercises Round 21

These guys ran through the Super 21s so fast that I think next time we are going to have to do a double Super 21.

Upon completion, we took turns calling out exercises (decline merkins, curls, etc) and working for 45 seconds followed by 15 seconds of rest / transition time for the next exercise.

COT:

Prayers for community and world at large given the increasing rise of Covid cases.

Thanks for the strength to wake up and work this morning as well as for this group of men to help motivate us.