11’s and 7’s

When: 11/25/2019

Pax: Thriller (respect), Squatter, Banjo, Big Worm (QIC)

Warm up

  • 2 laps around Hoppa’s yard
  • SSH
  • LAC (forward and reverse)
  • forward claps
  • overhead claps
  • IW
  • TTT
  • squats
  • merkins
  • Mt climbers
  • Burpee buy in (20 burpees OYO)

The Thang

Mosey to picnic tables

  • 5 pull ups and 10 dips
  • 10 pull ups and 20 dips
  • 5 pull ups and 10 dips

Mosey to Hoppa’s yard for a round of 11’s

running from one side of Hoppa’s yard to the other, the pax start with 10 reps of first exercise and then run back to perform 1 rep of second exercise, then subtract one rep from the first exercise and add one additional rep to the second. The sum must always add up to 11

  • first exercise: burpees
  • second exercise: 4 count American hammers

Mosey to baseball field for some super 7’s

Pax start at the first of 4 cones spaced approximately 25 yards apart. Pax run from first cone to second cone and back to first cone, then to third cone and back, and finally to fourth cone and back. Pax perform 7 reps of given exercise at each cone passed (7 stops total per round, so 49 reps total per round)

  • round 1: LBC’s
  • round 2: hand release merkins
  • round 3: jump squats
  • round 4: burpees

COT

BOM: Squatter

Pledge

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