11 for 11s at Bombsquad

11 for 11s at Bombsquad

Workout Date:

04/29/2019

QIC:

Crankbait

PAX:

Rousey, VitaminD, RockyTop, BrownBag, HumpBack, Sunshine, Buffett, Rubber, Elredcardo, Crankbait (QIC), FNG (Teddy Toe Touch)

The Thang:

Weather – Perfect

1 Minute Warning provided at 5:29.  Pax rolled in for a solid count of 11, including an FNG, EHed by Rubber.  Strong work brother!  Great numbers men!

Proper Disclaimer Delivered

COP:
SSH IC x20

Merkins IC x 22

IW IC x 20

TTT IC x 20

Burpees OYO x 10

Tempo Squats IC x 20

Merkins IC x 10

 

The Thang:

All pax collected a coupon and moseyed to the first corner.  We circled up for rounds of 11s at each station (6 stations in all, spread throughout the AO for maximum distance).

11s Station #1 – Curls / Jump Squats

11s Station #2 –  Mountain Climbers / Flutters

11s Station #3 – Dips / LBCs

11s Station #4 – Lunges / Carolina Dry Docks

11s Station #5 – Rocky Balboas / Merkins

11s Station #6 – America Hammers /  Heels to Heaven

 

Circled up for a few minutes of Mary – Pax choice.

Burpees OYO x 10 (Buffett)

Plank progression (Sunshine)

Toe Touches x 10 (FNG)

Slow count flutters x 15 (Rubber)

 

Time Called

 

Countorama, Namorama

Welcome FNG Teddy Toe Touch

Announcements, prayer requests, praise reports

YHC prayed us out!

 

It was an honor lead today.

 

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