Thursday, October 29
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

These go to 11!

4

5 pretty studly gents showed up on this bright beautiful morning to take on a Q inspired by the movie mockumentary “This is Spinal Tap”.  Here is what transpired…

COP
arm circles — just eleven large forward and back
plank 1 minute — discuss most memorable F3 workout whilst waiting
SSH — 11
elbow plank 1 minute — discuss least liked exercise
IJR — 11
plank step outs 1 minute
ww2 situps — 22
shoulder taps 1 minute
Smurf Jacks — 11
mountain climbers 1 minute

Sets of Eleven
1) Donkey Kicks,  run to kettle bell, situp press
2) goblet squats, bear crawl to edge of bus loop and back, lawnmowers

4 Corners — turned into 2 corners for time’s sake
good mornings — 11
boat canoes — 11

Mary
american hammers
renegade rows

Moleskin

YHC had never Q’ed a Kettlebell workout before — thanks to the PAX for their understanding and patience!
We started out with an aimless kettlebell mosey to emulate the section of the movie when the fictional band gets lost within the maze of the arena and can’t find its way to the stage.  The rest of the workout was devoted to the theme of 11’s.  Nigel Tufnel, lead guitarist for Spinal Tap, is showing his amp to the interviewer and explains that his amp is special because all the knobs are numbered to 11. (see the clip).

The hardest part of being the Q is knowing how long something is going to take.  Elevens take a long time…  Modification was necessary, but the PAX took it in stride.

We ended up doing 77 ww2 situps this morning for those who are participating in the May challenge.

On a side note, thanks for Mudface for teaching us the correct way for doing Boat Canoes.

Announcements
5/20 — Ashcreek 5 K
5/11 — New AO startup at Pole Green Park — meet at the school lot

 

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4 Comments

  1. “Hello Cleveland!!” Great theme and Q yesterday Opus!! 11’s are never easy and you made them suck more using the KB!

    See Y’all in the gloom!!

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