21’s was a bad idea

21’s was a bad idea

21 was a good year. At least that’s how most of us remember it. I recall pumping iron and a particularly awful exercise routine performed regularly with some meatheads of the New York variety. Alas I digress and we have a lot of work to pack into this 45 mins.

yhc arrived a tad bit early to foxhole AO, 5:00. Travel fail but WT and Argo were assembled and ready to pre run. Run completed and loogie rolls on up to deposit some iron. Sorry to hear about the shoulder. Heal fast brother. Fully disclaimed we take a lap around the parking lot.

Cop x 21
Around the worlds
Halos
Good mornings
Single arm deadlift
Single leg deadlift
Swing

take a lap

The thang – 21 again – exercises deconstructed 1 set = 3×7
Curls (curl to 90 degrees x 7, top down 90 degrees x 7, full range x 7)
Goblet squats  (squat to 90 x 7, bottom up to 90 x 7, full range x 7)
Triceps extensions (extend to 90 degrees x 7, top down 90 degrees x7, full range x 7)
Lunge Forward x 7, back x 7, double lunge front/back x 7 (both sides)
Clean x 7, press x 7, clean and press x 7 (both sides)
2 handed squat n press … (full squat x 7, overhead press x 7, full squat/press x 7)
Single shoulder press (racked position to 90 degrees x 7, top down to 90 degrees x 7, full range x 7 – both sides)
Sit and press (sit-up x 7, sitting overhead press x 7, full range x 7)
Lap around parking lot

Completed 2 full sets.

nmm: yhc has never been to foxhole. What better way to make sure I check out one of soblands finest AO’s. Q it. Program note: if you haven’t q’d lately get on a schedule. There are lots of open spaces and you will be better for it. Better yet. Q somewhere you don’t frequent. That’s a good way to get to know the PAX. Plus, you can give them the beating that they didn’t deserve, but the one that they needed (poor Batman pun)

21’s are sneaky hard. Yhc let the pax know to bring 2 bells. ISO work on muscle groups is tough with the make your momma proud bell. That said. Argo is a beast rocking the mega bell and a weight vest. No vest in pre run though. Need to stay fast. Frehleys was feeing it as well as Kirby. MT had jokes. The mumble chatter was in full effect as we were working in the circle most of the 45.

Right around the fin pebbles strolled in while on a 13 miler I thought I heard. He begged a ride and then took off. PAX were confused and sucking wind from sit presses. Sorry brother.

announcements: my voice recording died so here’s what I remember. Wild Turkey has 2yr anni Q @bagpipe tomorrow. Back to where it all started. Sign up for xmas party. There’s a deadline. 2 weeks from now I think. Veterans Day convergence at stonecrest Friday. 5:15 start. No brave, centurion, fight club.

Kirby with the take out. As always, tks for letting me lead. It is an honor.