Super Duper 22

Date:  7/7/2018

QIC:  Buckeye

PAX:  Swanson, Toothless, Ball Cock, Buckeye – QIC

Conditions:   Summertime

Disclaimer: YHC has no training, is not a professional, has no skill, exercise at your own risk.

4 PAX arrive at the #MOB at 0630 to put in some work while 3 other PAX have been after it for at least two hours flipping a semi-truck tire down the road under the cover of darkness.

Warm-up:

-SSH x 25 IC

-Imperial Walker x 20 IC

-Cooperhead Squat x 20 IC

-Predator Jack x 15 IC

-Double Merkin Burpee x 5 OYO

-Windmill x 15 IC

-Double Merkin Burpee x 4 OYO

Mosey around the paved path and the PAX stop at the large field, circle up around a small tire, and perform:

The THANG:

Super Duper 22, just like Super 21, but 1-22 reps of the following exercises: merkin, big-boy sit-up, squat, SSH IC.

PAX call cadence for all the rounds and reps in a rotating fashion until all rounds and reps are complete for a total of Merkin x 253 Single Count, BBSU x 253 SC, Squat x 253 SC, SSH x 253 IC.

-PAX continue mosey around paved path, and since Mary is Pointless, execute 11s.

-Burp (burpee w/o the pushup) x 10, mosey 10 yards, Mary Katherine x 1, mosey 10 yards, Burp x 9…..

Mosey to the shovel flag hold lunge (right leg) for 15 seconds, repeat with left leg and DONE!  #smoked

COT/BOM:

Naked Man Moleskin:

-Major comm problems at the Buckeye’s this weekend led to the BackBlast delay.  No excuses, but I blame Stones.

-YHC’s legs are still wrecked 3 days later.

-Toothless cadence calling early rivaled that of Crop Duster’s skills, but Toothless managed to pull it together in the later rounds.

-5 mile trip flippin’ time to beat: 3 hours, 44 minutes, 29 seconds by Team Harvey, Judy, and Whip   #slightlyinsane

Buckeye OUT

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.