This year, Thanksgiving Day fell on Nov 22nd, or 11/22. This also just so happens to be YHC’s M’s birthday (every year; not just this year). So on this post-Thanksgiving Friday morning, with all the PAX emerging from their Tryptophan comas into the Gloom, YHC chose to honor 11/22 with a variety of exercises using either 11 or 22 for the Rep count.
There were 3 brave souls up early, warming up their grips with Man Maker EC. The remainder arrived at 5:30am, bundled up for the sub-freezing temps but ready to go.
Warm-up
- SSH x 11
- WMH x 11
- SSH x 22
- Imperial Walker x 11
- Little Baby Arm Circles x 11
- Reverse x 11
- SSH x 33 (that would be 11 + 22, of course)
- Slow Merkin x 11
The Thang
Start with a brief Mosey to the I-beams near the parking lot, where the Man Maker EC takes place. PAX instructed to partner up, and size matters. First set of exercises was 11s with Man Maker-style pull-ups on the I-beam, followed by Merkins. Given that this is a fair amount of pull-ups, the partner was there to assist and provide moral support. It looked like this:
- First Set
- Parter A does 10 pull-ups with Partner B as spot/assist
- Partner B does 10 pull-ups with Partner A as spot/assist
- Both parters drop and perform 1 Patty Cake Merkin (slapping five at the top)
- Second Set
- Parter A does 9 pull-ups with Partner B as spot/assist
- Partner B does 9 pull-ups with Partner A as spot/assist
- Both parters drop and perform 2 Patty Cake Merkins (slapping five at the top, alternating hands with each Merkin)
- Rinse and Repeat (8/3, 7/4, etc.) until each Partner does 1 pull-up, and together they perform 10 Patty Cake Merkins
Now that everyone had stopped feeling cold, PAX took a recovery Mosey over to the far hill. There, PAX did another set of 11s; no partner this time.
- 1 Bobby Hurley at the bottom of the hill (by the first Speed Limit Sign)
- Backward run to the second Speed Limit Sign
- 10 Burpees
- Jog back down
- Rinse and Repeat for 2/9, etc.
After most PAX had gotten through either 7/4 or 8/3, YHC called it a bit early to the PAXs’ chagrin/relief (depending). Time was growing short and there was still some Rail Work to be done.
Mosey back to the middle of the parking lot, grab some Guard Rail.
- Derkin x 22, single count
- 11 Tuck Jumps OYO
- Dip x 22, in cadence
- 11 Tuck Jumps OYO
- Uerkin x 22, single count
- 11 Tuck Jumps OYO
- Dip x 11, in cadence
PAX Moseyed back to Startex for Mary.
Mary
- LBC x 33
- Box Cutter x 22
- LBC x 22
- Flutter Kick x 22
- LBC x 11
Announcements
- FORM Week is Dec 3-9: Q’s will slow things down to focus on proper form.
- The Wolf CSAUP event is on for the second week of January. More details on Slack
- Belts and Backpacks donations continue. More details on Slack
COT – YHC took us out. Thanksgiving is a good time to reflect on all of the blessings in one’s life, as well as consider and make time for those who may not be as fortunate. YHC is grateful this year to have found F3 back in July (T-claps MLP for getting me out), both for the fitness improvements it has brought, and for the fellowship of this awesome group of men. YHC was humbled and honored to be able to lead some of them this morning.
SYITG
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