I had the pleasure of leading the workout on my birthday. I turned 33 and I feel like I’m in the best shape of my life. I have F3 and my fellow Bayside brothers who push me each week to thank. This morning was no different; as I had several HIMs giving it everything they had. Let’s get down to the details:
COP
SSH (IC) x33
Grass grabbers (IC) x15
Calf stretch
Dips (IC) x15
SSH (IC) x33
Mosey to coupon area and carry to upper parking lot.
The Thang:
11’s (3 sets, 11×3 = 33)
Each set consisted of two exercises where the total reps adds up to 11. Pax performed 1 rep of 1st exercise then ran a short distance and performed 10 reps of the 2nd exercise. Then repeat with 2 reps and 9 reps, 3 reps and 8 reps, etc. each iteration of the set should equal 11 total reps.
Set 1: Burpees, air squats
SSH (SC, IC) x33
Set 2: coupon curls, Merkins
SSH (SC, IC) x33
Set 3: overhead press, Big boys
SSH (SC, IC) x33
Return coupons and mosey back to the flags. The pax pushed each other To give it their all during the workout. We ended with the usuals:
Count o Rama
Name o Rama
Announcements
Intentions
-BB
F3 Louisville 