21 is a good number

21 is a good number.  It beats the dealer and it introduces you to the bartender.  And it was 21 pax who shifted into turbo-charge mode for today’s demolition derby at Attila.

Drop the rag, time to go.

Circle up for the patented Rev Flo warmup: SSH, IW and MC.

Mosey next door to the Met’s baby deck for half number 1. At one end we do Mike Tyson’s, Decline Peter Parker, and people’s chair w/ LaLannes. At the other end we do donkey kicks, flutters and people’s chair w/ air presses.  Increase reps from 5-10 or 10-15 (depending on exercise). AYG to the other end after each 3 exercise set.  Total of 12 sprints.  (Core guys are fast!)

Mosey to the best grass in F3 land for half number 2.  Circle up.  Plankorama including Travoltas, 6 inches and a new one – something like Carolina dry docks meets sharon towers.  (Look for these at Nibbler’s next Q – he wanted to do more.)  SSH x 10 and 5 burpees.  Reverse plankorama. RxR SSH and burpees.  Elbow plankorama including J-Lo’s, side crunches and elbow Peter Parker.  RxR SSH and burpees.  Plankorama including arm/leg out and out n’ in planks.

Back to start for COT.

NMM

So glad to have Pipeline back at Attila.  Also terrific to have Redgrave join us. Hope he becomes a regular.

Oldest guy amongst the pax today – Pigskin – smoking the rest in the AYG deck sprints.

Great morning at Attila (C- from Nibbler) and a great start to the weekend.

 

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