Summertime 11s

AO: Galaxy

When: 2025-06-26

QIC: Jaywalk (Charlie Mason)

PAX (13): Abacus (Mark Green), Blue, Drain Hole, Forrest, Hammer (F3 The Capital), Jaywalk (Charlie Mason), Jillian, Jorts, McLovin (Amir Oren), New Coke, Skyline, Sparky, Yearn

Preamble:

F3 is a free, peer led workout, open to all men, meets rain or shine, and always ends in a circle of trust.

Warm-O-Rama:

DQs, Bear Hugs (we missed you, Wideright!), C.H. Squats, and SSHs the special way (count down from 10 to 1, then arms 2/3 up, count 10 to 1, then arms 1/3 up, count 10 to 1, then jump in place counting 10 to 1.  Then 9 to 1, 8 t 1, and so on til 1.  I learned this at F3 in Florida.  Calves tight.

The Thang:

11s.  Start at pavilion, doing 10 burpees.  Run up the steps, and do 1 jungle boi squat (jump squat where you also scoop the ground with your hands).  Then 9 & 2, and so on until you finish. Exercises at pavilion til sixes in. Another set of 11s.  Start at pavilion, doing 10 dips.  Run over to the monkey bars in the playground and do 1 pull-up.  And so on. Run small laps for 5 minutes, stopping every minute to do 5 merkins. Back at the flag with 2 minutes left, to do a wave.  Everyone plank, and take turns doing 3 merkins. Time's up.

COT:

Frollick traveling to Montana to build a playground set for a good cause.  Wes (Hammer's relative/friend?) waiting to learn of travel/moving logistics that could impact his wedding date.

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