15 men posted on a beautiful morning at the Point for true upper body beatdown. The theme of today’s workout was 21 Guns – with a focus on building some python like arms like Unicorn – everything with 21 reps. Cornfed commented that his motivation for showing was to not be called a pu**y for sleeping in 🙂 Well done!! With no FNGs in attendance – we jumped right in.
Warm-Up
- SSH x 21
- Sobriety Sungods x 21
- Imperial Walkers x 15
- Cotton Picker (narrow) x 7
- Cotton Picker (wide) x 7
- Cotton Picker (x-wide) x 7
- Crouching Back Stretch x 15
- Downward Dog – OYO
- Upward Dog – OYO
- Neck stretch
After a thorough warm-up the PAX did a slow mosey under the bridge and to the back of the Convention Center for:
The Thang
Today’s workout was strictly focused on arms- which are often ignored. Well not today. We completed 3 Rounds of 7 exercises (21) with little to no rest between. Most exercises were done with 21 reps. They included
(1) Diamond Pushups x 14 + 7 quick pulses
(2) Inverted Rows x 14 + 7 quick pulses
(3) Dips x 14 + 7 quick pulses
(4) Inverted Chin Ups x 14 + 7 pulses
(5) Sphinx Pushups x 14 (or as many as possible)
(6) Chin Up Hang – 21 second hold
(7) Carolina Dry Docks x 14 + 7 quick pulses
Rinse and Repeat 3 rounds
After completing these rounds we did a Travis Mosey to the front of the Convention Center for raccoon crawls across the wall + Squat walk. Arms quivering, we met back at the flag for a quick
Mary
Freddy Mercuries x 21
American Hammers x 15
Ab Walkouts x 5
Congratulations to Longhorn on a new addition to his family (2 weeks ago) and Haggis will welcome a new baby girl on Monday. The PAX closed in prayer. Thanks for a strong showing this morning – I hope everyone has a great weekend!
Upcoming Schedule
The Bear – Ingrown
Fartlek – Oz
Bushwood – Q Needed
sorry I missed it today!
Congrats Longhorn and Haggis!!! Awesome news.