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