Good old fashioned 21-15-9

by | Jan 4, 2021 | Back Blasts

QIC: Meatloaf
PAX POSTED: Boobie, Meatloaf

QIC: Meatloaf PAX: Boobie

It was the first Monday at The District.


– Frankensteins
– Knee to chest
– Quad stretch
– Samson
– Side shuffle
– High knees
– Butt-kickers
– Shoulder warmup routine

I brought out the weight sled and we did 5 rounds of 10 yard sled pushes, adding bumpers each round.

The Thang

21 Push ups
21 Sit ups
21 Air squats
run 100m
15 Push ups
15 Sit ups
15 Air squats
run 100m
9 Push ups
9 Sit ups
9 Air squats
run 100m

There was some time left after the workout, so we did “Death by Sprints”.

Every Minute on the Minute:
Run 1 sprint the 1st minute
Run 2 sprints the 2nd minute
Run 3 sprints the 3rd minute
continue this pattern until you can’t complete the number of sprints in a minute and you dropout.

Luckily, we were saved by the bell… we got to 7 minutes/sprints, and ran out of time.


There were just two of us, so we chatted about personal stuff.