06/22/2022 - amazon - 11s at the Amazon

AO: Amazon

When: 06/22/2022

QIC: Hammer


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Hammer, Rapid, Taquito, Ghost Rider, Ledecky, Homegrown



Arm circles (forward and reverse)

Michael Phelps

Side leg hip swings

Windmills IC

Jog to the soccer field

The Thang:

We did an 11s workout. Do one rep of the first exercise, run to the next exercise, and do 10 reps of the second exercise. Run back and then do 2 reps of the first exercise, run and do 9 of the 2nd, and so on until you get to 10 and 1.  All sets add up to 11.

Round 1: Push-ups / squats with run to half line

Round 2: Sit-ups / curtsy lunges with run to red line

Round 3: Plank jacks / jumping jacks with run to 18 yd line

Round 4: Leg lifts / pendulum squats with run to 18 yd line


COT: Therefore encourage one another and build each other up, just as in fact you are doing.  -Thessalonians 5:11

Name-o-rama and picture


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