Conditions: 18 and clear
THE THANG
COT
Side straddle hops x11 (IC)
Squats x11 (IC)
Merkins x11 (IC
Mosey to playground area and find a bench
Bench 11’s
2 rounds (exercises done back-to-back with no rest):
– 11 Step ups left leg
– 11 Step ups right leg
– 11 Box jumps
2 rounds (exercises done back-to-back with no rest):
– 11 Derkins
– 11 Dips
Mosey back over to main parking lot. Line up on the edge of the sidewalk.
Sprint 11’s
Run to middle of parking lot, do 10 of exercise 1, run back to start do 1 of exercise 2. Run back to middle of parking lot and do 9 of exercise 1, run back to start and do 2 of exercise 2. Rinse and repeat until you get to 1 of exercise 1 and 10 of exercise 2. Plank until every man is done.
Round 1:
– Exercise 1 = Carolina Dry Docks, Exercise 2 = Flutter Kicks
Round 2:
– Exercise 1 = Diamond Merkin, Exercise 2 = Squats
COP 11’s
Isos – Hold each exercise for 1 sec, then 2 sec, then 3 sec…all the way to 11 sec, then back down 10-9-8-7-6-5-4-3-2-1.
– Boat to Canoe
– Merkins (6 inches and full extension)
– Right Leg Lunges
– Left Leg Lunges
Cash out with 11 Burpees OYO
COT
Name o Rama
BOM
Play to your strengths and serve others!
MOLESKIN
Cold and clear, but the PAX kept moving and got the week started off right. We learned you can do anything 11 times!
Afterward several PAX headed to Panera Bread for a little impromptu 2F.
Great Monday morning…now looking forward to circling up on Wednesday morning to do it again!