PAX: @Framed, @Beaker, @Manhole, @Crack, @Noodles @Jolly @Toto @Banks @LeMond @Frank
FNGs: 0
Q: @Jolly
Total: 10
Warm-o-rama
- Abe Vigodas
- Arm Circles
- Michael Phelps
- 5 min EMOM 35 SSH/ 7 Burpees (the PAX conveniently waited until after the warmup to remind me that we normally do 8 burpees/not 7)
The Thang:
We headed over to Hacksaw Ridge for some 11s. Do 1 rep of first exercise on one side of the hill. Run up and over to the other side and do 10 reps of the second exercise. Return to start do 2 reps of exercise 1, up over the hill for 9 reps of exercise 2. Repeat until 10 of exercise 1 and 1 of exercise 2. We made it through two rounds:
- Round 1: Thrusters / Merkins
- 300 Curls spittoon style before moving on to round 2.
- Round 2: Coupon situps (coupon touches ground above head and between legs) / regular big boy situps
- 100 Blockees spittoon style
I had many more rounds planned but failed to realize just how long 11s actually take. We made our way back to the flag and finished with a 1 minute plank.
MOLESKINE: A Jolly staple….your kids grow up fast! Enjoy every minute with them while you can.
COR/NOR/COT: — Prayers for Framed’s M’s Cousin (i think) for peace and recovery. Praise for Frank’s kid’s clothing collection.
F3 Wheaton 