04/22/2022 - rock - 11’s at The Rock

AO: The Rock

When: 04/22/2022

QIC: Semper Fi

PAX:

Number of Pax: 5

Number of FNGS: 0

Pax Names:

TexMex, Straight Shooter, Kiwi Mama, Cake Rider, Semper Fi


BackBlast:

4 awesome ladies joined me on a beautiful Thursday evening to get it done. And get it done we did!

We did an 11’s routine  You start on one end of the parking lot and do 1 rep of an exercise, travel to the other side of the parking lot and then do 10 reps of another exercise.  Continue this then doing 2,9 and 3,8 and so on.  Each time your total equaling 11.  I added a cone in the middle that you stopped and did 3 jump squats each way.  We also had a different mode of transportation for each set.

#1  Merkins & Bent over rows   MOT: running

#2 Fire hydrants & Curtsy lunges MOT: side shuffle

#3 Leg lifts & Sumo Squat side bends  MOT: Power skip  (high knees March for modification)

We we’re able to compete about halfway through the last set.

It was a fun evening and I always enjoy my time at the Rock  I met Kiwi Mama for the first time, and she has a wonderful attitude and smile.

#bettertogether

Pictures:

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