Brutal 11s AO: Bad Apple When: 11/11/2020 QIC: Goat PAX (11): Dosido, OneCall, Zima, Chalupa, Rusty, Pass Interference, Brutus, Woody, Snax, Goat Preamble:For a wet Wednesday in the gloom, I promised an easy beatdown, but I fell WAY short of that goal. Only got through half of what was planned. Warm-O-Rama:Jumped quickly into a Warm-O-Rama with Side Straddle Hops, Imperial Walkers, Arm Circles, and Mountain Climbers. Then the pain began… The Thang:Brutal 11s was the name of the game today. It was nonstop HEART POUNDING action with half cinder blocks. Affectionately known as a Sally Cinder. Sally LR Merkin / Plyo Step-ups With your Sally perform 10 Left hand then a Right hand Merkin on your block (do both for a 1 count), run up the stairs abs do 1 Plyo Step ups (double count for 1). 10 at the bottom then 1 at the top 9 at the bottom then 2 at the top Do this until you get to 1 at the bottom and 10 at the top. Merry for the 6. Blockee/ Dips 10 Blockees at the bottom and 1 Dip at the top Merry for the 6 Press Out Press Up/ Step-ups Maintaining a squat position. Press your Sally out then press your Sally Up for a 1 count. 10 Sally Front and Up Press then 1 Step-up at the top (double count). COT:Prayers for our nation. Prayers for our F3 brothers Swamp and Pass Interference Naked-Man Moleskin:Honored to lead. Appreciate how we keep pushing ourselves to become better physically, mentally, and Spiritually.