Today’s Workout Is Brought To You By The #11
So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.
EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.
Chips, Nemo, 187, Fonzie, LED and Axe also did EC.
For those keeping count, that’s 12 out of 13 that did EC. Very impressive.
FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:
Lap around the parking lot. Last half incorporated butkickers and high knees.
Circle up for 10 burpees as Abe arrived during our warmup lap.
Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.
10x SSH IC and we seemed warm enough.
The Workout:
Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.
After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).
Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.
Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).
Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.
2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.
Mary:
Pickle Pounders x20 IC (impressive form by ShamWow!)
Homer to Marge x10 IC, x5 IC each leg
Shoulder taps x10 IC
Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:
Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.
Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁
T-Claps (Recognition):
Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:
187’s neighbor Tom – prognosis is better but continued prayers.
Shredder – praises for progress.
Skidmark for the annoying calf injury
Crab legs as always
YHC took us out. Always an honor and a privilege to lead!
