A Convenience Store

A strong pax of 5 posted this am to sweat, or either avoid McRib’s typical beat down. Unbeknownst to the pax, a pretty strong beat down waited for them at The Dirty Bird. No FNGs, so we started off…


  • SSH 4CICx11
  • Carrot Pickers 4CICx11
  • Mountain Man Poopers 4CICx11
  • Sun Gods 4CICx11, reverso
  • Downward/Upward Dog 11 count
  • Mosey around the  school & return to the traffic circle

The Thang

Upon returning to the traffic circle, the workout was explained. Around the circle were 7 stations with an exercise to be done for an 11 count. That’s right, 7-eleven. After each exercise, the pax returned to the middle of the traffic circle to plank for the 6. Stations as follows:

  • Murder Bunnies (11 out, 11 back)
  • Tempo Merkins
  • Iron Mikes
  • 110s
  • Burpees
  • Block Thrusters
  • War Hammers

The pax completed two cycles then took a break via another mosey around the school. We returned for one more round of exercises


Circled up for stretches then pax count if 11 for mini-merkins

Count, named, prayed.  Sasquatch is coming.

Always a pleasure to lead!



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