12/08/2021 - mill - Spicy 11s

AO: The Mill

When: 12/08/2021

QIC: Beakers


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Foster, Smokey, Beakers


It was gloomy and a little rainy but we managed to find one dry area for some spicy 11s. We started with our typical warm up of arm circles then stretched our arms, wrists, and hamstrings. Then we got right to it:

Weights at one end – Matt in the middle – Bodyweight exercise at the other end

Start with 3 Merkins, run to your weight and do 1, run back to your matt for 5 LBC, then run to the other end to do 10 bodyweight exercises. Keep going in this pattern until you do 10 weighted and 1 bodyweight, in typical 11s fashion.

Round 1 – Jump Squat – Bicep Curl + Push Press

Round 2 – Bear Squat + Shoulder Tap – Deadlift + Row

Round 3 (Pick one of the remaining options):

Monkey Humper – Reverse Lunge + Hammer Curl

Jumping Jacks – Alternating Snatch

Mountain Climber + Plank Jack – Devils Press (Burpee with weights)

We only got through 2.5 rounds before calling it, doing COT, and names.


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