Turns out, the worst part of the 11s was the Rifle carry between the exercises.
Classical music was provided. Standard Disclaimer given. No one almost passed out today. Or according to Friedrich Nietzsche: “What doesn’t kill us makes us stronger.”
Warmup
- SSHs, Ukrainian Soldiers, Don Quixote, stretch arms, stretch hamstrings.
Deep Mountain Climber countdown
- 20 Swings (single count)/20 Deep Mountain Climbers (Single count);
- 18 Hammer Curls/Deep Mountain Climbers,
- 16 Upright Rows/Deep Mountain Climbers,
- 14 Triceps/Deep Mountain Climbers,
- 12 Sit & Press/Deep Mountain Climbers,
- 10 Press/Deep Mountain Climbers,
- 8 Squats/Deep Mountain Climbers,
- 6 Swings/6 Deep Mountain Climbers,
- 4 Hammer Curls/Deep Mountain climbers,
- 2 Upright Rows/Deep Mountain climbers.
- Run around island:
11s. We walked back and forth across the courtyard area to the Propane Tank and the door.
- Renegade Rows, Rifle carry, Bench Press
- Run around island
Variation on 11s
- Do 10 Merkins, Farmer’s carry one direction and waiter’s carry the other direction. We did the Countdown from 10 to 1 on Overhead pulls. Except we didn’t quite finish. I think we were down to about 3 overhead pulls to finish up the set.
Back to the flag for numberama, namearama
Announcements:
Tuesday noon: 2nd F at Firehouse Subs on Tuesday (in 5 days)
Convergence for Thanksgiving at Mary Mumford Elementary
Take out by YHC. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
