F3 BlackWater Super 21 workout
AO: Black Water
When: 2025-04-21
QIC: F3 Benny
PAX (15): Baskins, Ditch Witch, F3 Benny, Fish Fingers, Macchio, Mantooth, Mr. Hand, Napalm, Pinkman, Samsonite, Schneider, Schrute, The Body, Valley Girl, Yeah-Yeah
Preamble:
21 rep theme for 4/21.Warm-O-Rama:
- Mosey to amphitheater
- All exercises IC x 21
- SSH, IWs, Mountain Climbers, American Hammers
The Thang:
- Super 21 - Super 21 workout, which consisted of running to the top side of the amphitheater , knock out a merkin, run back and knockout a WWII sit-up. Do that all the way up to 21 reps.
- Super 21 (1-10)
- Squats x 21 (OYO)
- Super 21 (11-13)
- Alternating lunges – 21 yards out/back
- Super 21 (14-15)
- Backward run – 21 yards out/back
- Super 21 (16)
- Squat Jumps x 21 (OYO)
- Super 21 (17)
- Prisoner Get-Ups x 21 (OYO)
- Super 21 (18)
- Mountain Climbers x 21 (OYO)
- Super 21 (19)
- Overhead Clap x 21 (OYO)
- Super 21 (20)
- Raggidy Anne’s x 21 (OYO)
- Super 21 (21)