These go to “11”

These go to “11”

Workout Date:

02/07/2018

QIC:

Rousey

PAX:

Buffet, Sunshine, Flatliner, Varsity and Skidmark

The Thang:

Conditions: Pleasant 42 degrees with no rain or wind.  YHC should have worn shorts and a muscle top (save it for KBs).

YHC scanned the list of F3 exercises a few days before and saw the 11 concept.  It’s not as time intense as the blackjack/21 circuit giving opportunity to do shorter more varied segments.  Plus the clip from the cult classic movie “This is Spinal Tap” with Nigel and his guitar amps kept playing in my mind.  “These go to 11”. #YHCweirdtasteinmovies.

YHC rolled into the AO with legs and knees still sore from Boxcar’s VQ.  Sunshine pulled up in his nifty black truck, then Skidmark, Flatliner, Buffet (which then reminded me to call out the “one minute warning”) and Varsity who rolled in James Bond style just as we did our first obligatory warm up set of SSH.

Prior to starting, YHC said the disclaimer making sure to hit all of the “points of emphasis” and F3 mission.

Warm up:

IC: 20 reps of SSH, TTT, WM, IW, LBAC, and MCs.  OYO: 20 Burpees.

Mosey on over to the large church parking lot and…

1st 11 Circuit (straight forward):

10 Merkins, run across the lot, do 1 LBC and then run back.  Combined reps. equaling to 11.  Then descending to 9 Merkins, run, ascending to 2 LBCs equaling 11.  Keep going until 1 Merkin and 10 LBCs.  Skidmark kicked butt.

2nd 11 Circuit (major #crowdpleaser)

10 4 ct. Flutterkicks, bearcrawl 1/4 across lot, 1 Imperial Squat Walker (ISW) and then bearcrawl back.  Same descending/ascending order until 1 4ct. Flutterkick and 10 ISW.  YHC and some PAX experiencing total shoulder burn-out modified where necessary (except Buffet).

3rd 11 Circuit (most creative) mosey on over to T-ball field fence with yellow protective tubing (where was this stuff when I was kid?!) and:

10 Merkins, hop the fence, 1 ISW and then hop back over.  Exercises done in same 11 format as above.  Varsity and Flatliner have mad hoping skills.  YHC lumbered over the fence (remember legs and knees from Boxcars’s VQ!).  Sunshine floated over the fence.  We didn’t quite complete this 11 circuit as time drew to a close.

Mosey on over to COT and YHC had Sunshine call out 1 last exercise (4 ct. alt. shoulder taps) for 20 reps. as icing on the cake.

YHC led a short round of stretching and mobility exercises.

Time.

COT
Count-O-Rama – 6
Name-O-Rama
Prayer requests unspoken
BOM by YHC

Moleskin
Great job men!  All pushed!  Honor to Q!

Announcements
– Be sure to check out our regional website. All local information is on that! The events page is getting filled up. Try to attend CSAUPS, 2ndF events, convergences, etc. So much more than a workout group!!
– FNG Day at #BombSquad – Saturday the 17th.  Use this as an EH’ing tool for those men thinking it’s too hard.
– Dragon Boat coming.  We have 1 full boat of 20 men.  Would love to have a 2nd.  Even if that one is mixed with 2.0’s and/or M’s.  Be in a different division but still AWESOME!  Get more information here.
– February 20th 6:30-7:30 Next Session of our men’s leadership study
– Team Dad – Carolina Forest Elementary February 26 @ 6:00 pm – 7:30 pm.

Aye!

Rousey

 

Clip from “This is Spinal Tap”  Nigel’s amp scene…

Nigel Tufnel (guitarist for the made up band “Spinal Tap”): The numbers all go to eleven. Look, right across the board, eleven, eleven, eleven and…

Well, it’s one louder, isn’t it? It’s not ten. You see, most blokes, you know, will be playing at ten. You’re on ten here, all the way up, all the way up, all the way up, you’re on ten on your guitar. Where can you go from there? Where?

Nowhere. Exactly. What we do is, if we need that extra push over the cliff, you know what we do?

Put it up to eleven.

Exactly. One louder.

 

 

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