Brutal 11s

AO: Bad Apple

When: 11/11/2020

QIC: Goat

PAX (11): Dosido, OneCall, Zima, Chalupa, Rusty, Pass Interference, Brutus, Woody, Snax, Goat


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.


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).


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.

Leave a Comment