AO: POOLER
QiC: Flat Tire
Date: 07/31/2023
Title: Lots of 11’s
Number of HIMs: 14
Backfire, Betty Crocker, Brady Bunch, DQ, Flat Tire, Gilligan, Gumbo, Honker, R-12, Radar, Sippy Cup, Spam, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Ssh, mnc, sprinklers, mosey to field and run a lap.
Tha Thang:
4 count bear crawl- when each hand touches the ground it is a rep. 1,2,3-1. 1,2,3-2, when you get to 10 perform 1 burpee. Then 9 reps 2 burpee’s. Continue until 1 rep bear crawl and 10 burpee’s.
Next was same concept with 4 count lbc and WWII
Next was 4 count air press and merkins
Then 4 count lunges and squat jumps. Modified to 2 count lunges due to time constraints
All exercises always add up to 11
DNF the lunges
Mosey to flag
Single leg thigh stretch’s
Single leg hamstring stretch
Lower and upper back stretch
COT:
Grow ruck in October. Sign up now! Ec workouts always available.
Pledge, pray, on the way.