• When: 2021-02-02
  • QIC: Kenwood
  • The PAX: Peachy, Rah Rah, Hops, Kenwood (R).


Chilly day at Tomahawk

Yeah it’s been too long since I made the trip to Tomahawk.  But I managed to find my way there, on time.  I brought my 7-11s routine which typically is just enough kick in the pants to get everyone’s day started off right.  Here is how it went down…

1 minute warning, intro, disclaimer, no FNGs, prayer

Warmup – 7 exercises, 11 reps each OYO…

  • SSHs
  • Imperial Walkers
  • Burpees
  • Lunges
  • Overhead Claps
  • Merkins
  • BBSUs

We moseyed to the speed bump and back.  Rah Rah decided to wheel in during the warmup and joined us on the mosey.

We then set off for 7 rounds of 11s.  Each pax took a turn and called out 2 numbers that corresponded to the two exercises that made up each set.  Here were the exercises chosen from…

  • LBCs
  • Donkey Kicks
  • Feet out, in, up, in
  • Raise the Roof while Squatted
  • Michael Phelps
  • Monkey Humpers
  • Flutterkicks
  • Invisible Jump Ropes
  • SpiderMerkins
  • Boat Canoe
  • Calf Raises
  • HR Merkins
  • Bouncey Squats
  • Planked, L arm up, R arm up

Between each round of 11s, we moseyed to the speed bump and back.

If you were counting, we did 77 warm-up reps and 770 reps during the Elevens.

We finished at the shovel flag, did the announcements, prayer request, prayer.

Announcements:

  • Miles for Mark Jr., 5K – Valentines weekend
  • Tomahawk may be moving location to where the run group meets

Prayer Requests:

  • Dirt Dobber – kid not feeling well
  • Marriages
  • Country

 

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