Eleven for 11’s

11 PAX showed out in perfect weather conditions to get stronger. 62 degrees with low humidity. Great conditions for an early morning beatdown to include a field trip to the industrial park.

Wiggly was out due to allergies so I stepped in fresh off of a 4 day family cruise and ready to work off all the time spent sitting in front of a plate full of food from the buffet. (I did manage to get to the gym on the ship and work in a run – and did some rock climbing so not all eating and laying around. Also had a 4 year old to keep up with which sometimes feels like a workout.)

EC: Blue Hen, maybe Flanagan, maybe others? (Clearly YHC was not among them.)

FNGs: None.

Warm Up:

SSH x20 IC

Imperial Walkers x15 IC

Hillbillies x15 IC

Monkey Humpers x15 IC

Leg stretches – 10 count each leg

Arm stretches – 10 count each arm

Michael Phelps it out

The Workout:

Field trip to industrial park (Rovisys) with exercises en route…

Run

Merkins x15

Run

Derkins on the rail x15

Run

Irkins on the rail x15

Run

11’s on the hill: WW2 at the bottom/ Shoulder Tap Merkins at the top

Run back to the school…

Run

Dips on the rail – x22 (Breach)

Run

Sumo squats x 5 run 5 count – repeat 2x – Blue Hen

Run

LBC’s – x25 IC –

Run

Mary:

Pickle Pounders x22 IC (Breach)

Announcements:

Q Source to follow at Starbucks

See Slack/FB

Prayer:

The Natural – friends who recently lost a family member

Moby’s Dad is home

Shredder’s recovery

It’s an honor and a privilege to lead you HIM.

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