11 for 11’s

11 for 11’s

8 men joined 3 iron swingers for a workout this morning.  The iron swingers didn’t know what they were getting into by firing up their arms and upper body before the workout even began.

Mosey around the parking lot and over to soccer field


  • SSH x15
  • IW x15
  • Windmills x15
  • Shore shoulders x 30sec each (forward, back, in front, up and down)

Mosey up to the shelter


  • 5 burpees
  • 5 burpees / 10 knee tucks
  • 5 burpees / 10 knee tucks / 15 squats
  • 5 burpees / 10 knee tucks / 15 squats / 20 tricep dips
  • 5 burpees / 10 knee tucks / 15 squats / 20 tricep dips / 25 merkins
  • 5 burpees / 10 knee tucks / 15 squats / 20 tricep dips
  • 5 burpees / 10 knee tucks / 15 squats
  • 5 burpees / 10 knee tucks
  • 5 burpees

Mosey to the courtyard area with the astro turf. 

11’s (without the hill)

  • Exercise 1 = Hand-release merkins
  • Exercise 2 = Peter Parkers

Alternate between exercises with counts totaling 11 (1/10, 2/9, … , 10/1)

Mosey to baseball field, partner up, & choose a rock

Partner rock work

Partner 1 runs out and around the outfield while partner 2 does called exercise

  • Exercise 1 – bicep curls
  • Exercise 2 – overhead press
  • Exercise 3 – tricep extension

Mosey back to shovel flag for some MOM

  • LBC x 25, hold it
  • Dolly x25, hold it
  • Flutter x25


It was a nice morning for a workout, especially in contrast to the bitter cold temperatures that were experienced just 24 hours earlier.  YHC didn’t get a chance to put a workout together until late last night, so to expedite the process I asked my wife (a regular FIA participant and site Q) to give me some ideas.  Well, needless to say, the FIA ladies know how to challenge themselves too.

Not long after getting into the COP and getting into some windmills and Shore Shoulders, the Jane Fonda / Sweatin’ to the Oldies references started (there are some great ideas on some of those old VHS tapes Haze).  I think the pax probably changed their opinion after getting into the Shore Shoulders though…deceivingly painful.

After heading over to the shelter for the pyramid warm-up (probably not a great idea), we headed over to the courtyard area for the main event….a combination of hand-release merkins and Peter Parkers that would have the pax in plank position for an extended period of time.  This exercise must be credited to FIA.  Hats off to the ladies for coming up with this ridiculous exercise combination.  YHC definitely had a moment of “if you can’t Q it, don’t do it” regret, but I think all the pax had a difficult time with this one.  We pushed through and I think it safe to say we’ll all be feeling that later today.

We were then into the home stretch with some partner work with rocks over at the baseball field, mostly doing more arm and shoulder exercises.  A little chatter from the pax…”I guess we didn’t get in enough shoulder work.”

Great work to all the pax out there today!  Thanks for coming and it was an honor leading.  T-claps to Champagne, Purple Haze, and Rock Thrill who came out early to get their KBs on and work on those pencil arms and hollow chests.


  • F3 Mentoring – only 4 guys from Area 51 so far.  Check out the F3 Nation website or contact Champagne.
  • Tutoring – schools TBD.  Contact Champagne
  • Blue Ridge Relay – contact Baracus if interested.  Need about 5 more guys for a 12 man team.

About the author

Baracus author

Notify of
Newest Most Voted
Inline Feedbacks
View all comments
9 years ago

Strong Q as usual Baracus. 11’s were punishing, but a good call.

9 years ago

…interesting – SemiGloss said he got some suggestions from his M last night prior to his Q at DV. Not sure what to make of that. Mic Check, our Q at The Maul, did not borrow from his M’s Weinke.

Purple Haze
Purple Haze
9 years ago

Bold (or dumb) move mentioning in the BB that you got the idea for the 11s from your M. However, for those of us who were there this morning and barely survived, we know for sure that it was a legit shoulder smoker…the necessary 10 count in the middle of it proved that point. I like how the O2 dep got so intense that we went from doing 11s to doing 12s at some point there.

And although some of that warmup did conjure up an image of you out there in the middle wearing leg warmers, because of the pain that was inflicted upon my shoulders throughout the 45 minutes, I hereby officially rescind my comment about the Jane Fonda workout VHS.

Strong Q BA!

And don’t forget that BOG HC’d for BRR.

9 years ago

Baracus, That was a “Top 10” beatdown today. The first station with the pyramid was intense, and then those 11s/12s (felt like 20s near the end) – wow. There were a lot of us on knees between sets! Trying to find a running workout for tomorrow because I don’t think my arms will survive a boot camp! Well done.

Would love your thoughts, please comment.x