My youngest turns 11 today. He helped me devise this workout. I should have made him get up and get after it! He loves baseball, so we threw in some DIAMOND Merkins, and the BEAR crawls are for his favorite team, the Cubs. We went deep into the Exicon, finding ALL the ‘ Jacks’ we could. He is 11, so we did 11 DIFFERENT Jacks, and we had to do some 11s. Thanks for indulging!
WARM UP
IW x 11
WMH x 11
Harvester x 11
Jumping JACKS x11
THE THANG:
PAX moseyed to parking spaces in the lower front lot. We proceeded to do multiple sets of 11s, performing one exercise, bear crawling across lot to another space to complete the second exercise, mosey back.
Sum of each exercise was 11, starting with one rep of the first exercise and 10 reps of the second exercise.
Sum of each exercise was 11, starting with one rep of the first exercise and 10 reps of the second exercise.
Once each exercise pair was completed in this fashion, run half a Filbert lap. Once 11 1/2 laps are completed, whether all PAX were done with this particular 11, we could stop, regroup and start the next pair of exercises. We really missed several of our speedier guys for this.
11
JackHammers
Plank Jacks IC
11
Seal Jacks IC
Chilly Jack (Chilcutt position) IC
11
Crab Jacks IC
Diamond Merkin
11
Smurf Jack IC
Jackass Merkin
(Time was running short so instead of a typical 11s escalator, we did 11 Smurf Jacks in cadence and 11 jackass Merkins OYO)
MOSEY TO STARTEX
Jack Webb to 11
A Jack Webb is one Merkin followed by four overhead presses. Add a Merkin and four overhead presses, until you get to 10 and 40 then work your way back down. Since 11 was key here, we just went up to 11 Merkens and 44 overhead presses. It seemed like more than enough.
Double shot of Jackees (burpee plank jack, SSH instead of jump)
11 Happy Jacks (5 SSH+2 jump squats)
COT
no announcements.
No prayer requests.