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…
Warm-o-rama
- 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
Mary
Circled up for stretches then pax count if 11 for mini-merkins
Count, named, prayed. Sasquatch is coming.
Always a pleasure to lead!
Aye!
Gander