• When: 2018-01-18
  • QIC: Rudy
  • The PAX: Holy Water, Carville, Rafter, Hall Pass, See Saw, Howler, Stirrups

4 X 11 = 44

8 pax posted in 18 degree weather for Rudy’s B-Day Q.

The Thang:

lap around the parking lot

SSH 11

TTT 11

Merkins  11

Little Arm Circles 11

Mosey to the baseball field

Home 11 Merkins

Right 11 Mountain climbers

Center 11 squats

Left 11 burpies

(see a pattern yet?”

Mosey to the block pile

11 curls

11 tricepts

11 overhead press

11 bent over rows

run to the end of the parking lot, karaoke back

leave the blocks & mosey to the soccer field

4 corners

11 imperial walkers

11 carolina dry docks

11 lunges

11 plank jacks

mosey back to the blocks & repeat previous block exercises

recover blocks and mosey to pull-up bars

4 sets of 11 pull-ups.  Run to fence and back between each set.  20 merkin option if you can’t do pull-ups

mosey to baseball field

home 11 lbc’s

right 11 big boys

center 11 flutter kicks

left 11 American hammers

R&R but 22 reps each this round

Mosey to other baseball field and repeat same exercises as the first round


COT: no announcements,  pray for Honduras

The devo was a list of advice from an 80 year old man.  I gave the list to See Saw so I recommend you google it.