21 Guns

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

 

 

 

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