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

COP

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

Mosey up to the shelter

Pyramid

• 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

Moleskin:

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.

Announcements:

• 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.