06/22/2022 - amazon - 11s at the Amazon
AO: Amazon
When: 06/22/2022
QIC: Hammer
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Hammer, Rapid, Taquito, Ghost Rider, Ledecky, Homegrown
BackBlast:
Warmup:
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
