Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Who said 11s are fun?

  • When: 20180512
  • QIC: Muscadine
  • The PAX: Adjustment (respect), Quaker (respect), High Stick, 50/50, Mugs (2.0), Suds, Cheetah, Peaches (respect), Bob the Builder (respect), Stringbean (rucker), City Slicker (rucker), Pretzel, Mini Van, Space Cowboy, Old Flame (respect), Pyle, Snowman (FNG)


by

Weather: muggy and 75 degrees

Disclaimer given. 1 FNG.

THE THANG: EVERYONE will keep their heart rate up.  NO WALKING! If you are done with an exercise before anyone else…PLANK.

Jailbreak to cage and each PAX grabs 2 bricks and 1 block.  Circle up back at the flag.

All exercises with bricks.  Leave blocks down by side..use them later.  15x merkins; 20 arm circles forward; 20 arm circles backwards; 15x Don Quiote; 25x Flutter kicks;  All exercises in 4count cadence. Rinse and repeat. Then do x10 8 count man makers (on Q)….

Start 11s (overhead press and merkins)…bear crawl to other end….sprint back.

Next set of 11s grab your blocks!!  (curls and squats) lunge down and jog back

Head to picnic tables:

64 Toe touches on bench (right leg)
32 Merkins
16 Iron crosses
8 Tricep dips on bench
4 frog jump
2 Burpee
1 run w/ block back to flag

 

MARY: Iron Cross x25 (both brothers complete)

Big Boy sit ups x25 (both bothers complete—one PAX holding feet)

BOM

PRAYER

Announcements: Q school directly following.  Coffeeteria at the C.  Did anyone bring beer or water for mudrun?