Simple 11’s

AO: The Ridge

When: 03/11/2021

PAX:

Number of Pax: 14

Pax Names: Beatbox, Bedpan, Blowfish, Bob Villa, Boston Butt, Den Mother, Gopher, Hanger, Jimmy Neutron, Neil Diamond, Pawn Star, Sheldon, Tourniquet, Unlucky,

Number of FNGS: 0

FNG Names:

QIC: Blowfish


The BackBlast:

Welcome and introductions

Core principles

Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Warm-up

Good mornings IC x 10
Abe Vigoda’s IC x 10
Goof balls IC x 12
Knee and ankle roll OYO x 10 each way

Grab coupon and mosey to the east side of the hill.

11’s
10 HSKT’s at the base of the hill
1 blockee at the top of the hill
murder bunnies up the hill and bunny murderers on the way down

HSKT
Head, Shoulders, Knees & Toes
Start with coupon on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift. That’s 1 rep.

Responses