11 Sounds So Easy

29 PAX, including 1 FNG, braved the humidity for a very soupy downPAINment.

10 burpees to start us off.

Rack ‘em, stack ‘em and mosey to the church parking lot.

COP (all in cadence):

11’s on the Hill (Right side only):

Mary:

11’s on the Hill (Left side only):

Rack ‘em, stack ‘em and mosey back to flag. Throw in a few tricep extensions along the way.

Ladder challenge:

Complete x number of reps for each of the 2 exercises, looping thru as many as you can until time is called
Goal is 5 rounds with the following rep counts 10/20/30/20/10
2 handed swings
Burpees

Moleskin:

Lots of chatter from Bananas and Bulldog during COP. #giddyschoolgirls. Guess I need to make COP more challenging in the future.
Summer time is here in full force as the humidity felt like 300% this morning. #extrasoupy
YHC acknowledges cadence failure on the Halo exercise. Note to self.
T-claps to Tiger Rag for hanging in there despite a back injury.
So the 11’s with KB rows and Turkish get-ups looked like a lot on paper. It turned out to be brutal, hence the audible to shorten round 2. It seems like 7’s would have been better.
Strong work by all during the ladder challenge. With only 6 minutes left, I knew the 5 rounds were aggressive. I only made it thru the 30 swings in round 3. Anyone come close to finishing the 5 rounds?

Announcements:

HDHH Wednesday – 6 pm at Vintner Wine Market.
Compass concludes study of True Measure of a Man this week and will begin a new series next week.
First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18. Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/

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