11’s
Warm-up
11 reps IC of the following:
1. SSH
2. Plank Jacks
3. Fwd Lunges
4. Mountain Climbers
5. Imperial Squat Walkers
6. Merkins
7. Abe Vigodas
8. Parker Peter’s
9. Seal Jacks
10. Peter Parker’s
The Thang
A mix of HIIT (High Intensity Interval Training and LIIT (Low Intensity Interval Training) 11’s style.
HIIT Circuit One:
1. Squat to Back Lunge
2. Blockees
LIIT Circuit One:
Murder Bunnies from bottom of coupon hill to pavement of Pavilion.
HIIT Circuit Two:
1. Pull-ups
2. Derkins
LIIT Circuit Two:
Rifle Carry from pavement to bottom of coupon hill; followed by Motivators from 11.
Mary
11 reps of the following exercises IC
1. Box Cutters
2. Freddie Mercury’s
3. WWIII
Announcements
Fish by the Fire (date TBD) ; Annual Murph (date TBD).
Circle of Trust
Praise for God’s goodness and for having daily breath to carry out God’s will for our lives. Prayers for healing, wisdom and discernment. Special request for a special PAX with an incredible amount love and support shown. Really illustrated the vision and meaning of CoT.
📷 The Boy Band
