These Go To 11

Conditions: Low-mid 60s, gloomy with a chance of rain.

I say rain because if it did…that would have made it the 4^th consecutive Q at Catapult that Mother Nature would have trumped YHC’s #weinke again whereby YHC/QIC wanted to use more of the campus instead of retreating to the church front entrance/overhang. But, the sheer awesomeness of these #HIM kept it at bay. 3 HIM showed up ready to put in work. And with a quick assessment of their physical fitness level, QIC opted to go with 2 “11” circuits that I knew would challenge them without setting back their progression.

Welcome to F3, disclaimer and mission.

Warm Up:
IC 15 – 20 reps. of SSHs, Wind Mills, Imperial Walkers and LBAC forwards & back.

SEGMENT 1: 11s (at the large church parking lot).

Pax moseyed on over to the parking lot and while on the way grabbed a paver stone from the coupon pile. An 11 begins with station 1 10 reps. of an assigned exercise; then movement (ex. run) to station 2 to do 1 rep. of another assigned exercise making the total reps. 11. Then run back and do 9 at station 1, movement, 2 at station 2, and back & forth & so on until numbers are flipped.

Circuit 1: Merkins or Overhead Press w/ stone, Run-Trot-Walk to other end of lot, and then LBC or H2H.

Circuit 2: Curls, Bearcrawl ¼ of lot, and then air Squats. Pax choice of return trip to Curls either Bearcrawl, Toy Soldier March or Run-Trot-Walk.

At the end of both circuits, Pax were spent!

SEGMENT 2: We wrapped up the workout with mobility and stretching exercises.

Time!

Count-O-Rama 4
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Skimmer.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.  Of course “us” – New IR/FNG/out of shape friendly workout/AO “The Catapult” at BS on Tuesdays and Thursdays. Lots of 2^nd F (GZ Dragon Boat Race; lunches; and HHs and 3^rd F (Q-Source (and #PitStop) opportunities.

NMMS: Great push today especially towards the end of circuit 2 with time running out. All finished! Pikachu is doing great with these different F3 exercises and circuits…getting stronger in all areas!  O’Douls recently posted at a BombSquad workout and did just fine!  Skimmer no problem today and glad to have camaraderie from a regular Pax!  Keep up the momentum…you guys are doing great!

Aye!

Rousey

“These go to 11…” (Nigel of Spinal Tap)