10 PAX gathered at the parking lot at River Ridge High-School and the following transpired:
SSH x 20
Weed Pickers x 6
side lunges x 5
Hand-release Merkins x 10
Utilizing the weight-lifting approach of 21s (AKA triple 7s or 7-7-7), we did 21 reps of the curls, skull crushers, overhead press, bench press, American Hammers & Squats.
- First seven reps: from rest to halfway
- Second seven reps: from halfway to completion
- Final seven reps: six-count (three up, three down) of the full exercise.
After doing 21 reps of an exercise, for example, Curls, we would run a loop of the car park. We did this for 40 mins.
For the last 5 mins, we ran laps around the car park to ensure we hit our 3-mile goal.