08/11/2020 - den - Happy August 11th! 11s Day

AO: The Den

When: 08/11/2020

QIC: Whole Coconut

PAX:

Number of Pax: 12

Number of FNGS: 0

Pax Names:

Chai, Summer, Barefoot, Straight Shooter, Wilson, Choo Choo, Five Star, Mighty Mouse, Killa, Mater, Partly Cloudy


BackBlast:

What a great morning to see some awesome PAX through the early mist (read: 100% humidity) and get a workout in! Sometimes the beatdown you think will be “too easy” is the one that leaves you sore and barely able to navigate your stairs or comb your hair. That’s the case with today’s edition of 11’s out at the Den.

We warmed up with some arm swings, windmills, high knees, through the tunnels, quad pulls and full stretches. After warming up we got to work!

The Thang:

On deck today was 3 rounds of 11s. We started with 10 reps at one end and 1 rep at the other. As we ran back and forth we decreased by one at the beginning end and increased by one at the far end, ensuring our total count was 11. The combinations we completed were:

1. Weighted squat to shoulder press and travel down to inch worms

2. Weighted front raise arms out to “T” and travel down to flutter kick sets

3. Weighted kettlebell swings and travel down to bicycle crunch sets

We wrapped with one collective burpee.

COT included prayers for all the moms, the kids, those dealing with the loss of a beloved pet, those fighting Covid, and those fighting other battles of the body or heart. Name-o-Rama and then off to conquer Tuesday! Thanks for joining the crazy ladies! I hope you can still brush your teeth later today! 😘🌴🥥

 

Pictures:

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