February 11, 2020

11s and more

THE SCENE:
damp but no rain with light winds in 40s. . . quickly felt like 80F.
F3 WELCOME & DISCLAIMER:
Welcome to the PAX, disclaim the workout.
WARM-O-RAMA:
SSH IC
shoulder stretch x 10 IC
merkins with shoulder taps x 20 IC
batwings to 15 IC
THA-THANG:

mosey

11s with Pull-ups and Carolina Dry dock (modify with “scorpion” leg up).  Total 55 each on average, hold reverse plank until all in.
mosey
11s with grasshoppers and dips (modify grass hoppers to 2 knee touches rather than 4).  Hold baby maker (glute bridge) until all in.

MARY: all IC
WW1 situps
Plank Fondas
Baby makers (1 leg up and switch)
Pickle pounders
Guantanamos
American hammers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Lord don’t move that mountain, but give me the strength to climb it.

QIC:
Brutus
Workout Date:
02-11-2020