11 Sounds So Easy

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):

  • Good mornings x 11
  • SSH x 25
  • IW x 25
  • 2 handed swings x 20
  • Goblet squat x 20
  • Halo x 20
  • Around the world x 20 CW/CCW

11’s on the Hill (Right side only):

  • KB Renegade Row at bottom / Turkish get-ups at top


  • KB side dips x 10 R/L
  • Flutter kicks with KB press x 15
  • Dolly with KB press x 15
  • LBC x 20

11’s on the Hill (Left side only):

  • KB Renegade Row at bottom / Turkish get-ups at top

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


  • 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?


  • 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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10 years ago

Great Q brother. That was a beatdown and apparently we deserved it. The real mumble chatter started with side dips, and a reference to grip and run stoppers tweet from Friday…

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