Who: 11 Pax showed up for the mid-week session. Dick Clark, FNG Turbulence, Thunder, Photo Finish, Risky Business, Mountie (Q), Quick Change, Scar U, Aviator and Brisket met on this sky gray day.
What: 7/14/21 won’t be around again for 100 years so we decided to celebrate the occasion with a non-mosey workout that will still get the heart rate going.
As I searched the internet for “7 14 21”, I came across this gem.. thank you Sergeant Seven, today’s workout is going to 84!
Vertical arm circles
Mountie speed tippy taps
Quad Stretching to find your true North
A few more basic stretches before we are off to… no where!
We were there before we knew it, here is the list of exercises for 12 rounds of 7s.
|Round||Exercise (all in cadence)|
|28||Motivators (from 7 which equals 28 total)|
|35||Squats (7 of Slow, Sumo, Ski Style, Jump Squats & Standard) Forgot about Imperial Walker Squats!! next time|
|42||Carolina Dry Docks, 2 x 21 reps|
|49||Dips on the fence|
|56||14 Imperial Walkers + 7 Mountie Climbers + 14 IW + 7 MCs + 14 IWs|
|63||Deconstructed worst merkins ever (21 wide, 21 regular, 7 good diamond)|
|77||Bolt 45s- we did 7 of each part, twice which kinda gives us 77|
|84||Side straddle Hopkins, straight to 84 for the win!|
We took our beatdown with medicine to keep up motivated.
Here are the ones I remembered:
Thunderstruck, Welcome to the Jungle, Paradise City, Spirit in the Sky, Fortunate Son, Black Hole Sun, The Stroke, Easy Street, Come a little bit closer (crowd favorite) and The Hockey Song (Stompin’ Tom Connors).
Welcome FNG Turbulence, obviously you get Turbulance when you bring the Thunder!
Count o Rama
Name o Rama
COT and it’s photo time..
thanks for letting me lead and keep showing up!