Dueling 11’s Squared

AO: Three Rivers

When: 10/21/2022

Number of Pax: 14

DR Names:

Number of FNGS:

FNG Names:

QIC: Foreclosure


Introduction

It’s 5:15, let’s get started.  Men!
This is a free, volunteer, peer-led workout.  I am not a professional.
I have no knowledge of any injuries or fitness considerations that you might have.
It is each person’s responsibility to be safe and modify exercises if you need to.
We all do it, most important thing is that you don’t get hurt. Just keep moving. Modify as needed.
Do we have any FNG’s?
F3 has 5 principles to make sure that it is an F3 workout:
1Be free of charge
2Be open to all men
3Be held outdoors, rain or shine, heat or cold
4Be led by men who participate in the workout in a rotating fashion with no training necessary
5End with a circle of trust

Warm-O-Rama

1. Mosey around the parking lot

2. Motivators from 6

3. Abe Vigotas in cadence to 10

4. Tappy Taps in cadence to 10

5. Arm Circles forward and backward in cadence to 10

6. high knees in cadence to 10

The Thang

4 stations set up in a square. Each light was placed about 25 steps away. we incorporated 2 sets of 11’s in a 1,10,1,10 fashion. From station to station we riffle carried our coupons to the next location.
First station was Thrusters from 1 up.

Second station was Kettle Bell Swings from 10 down.

Third station was Goblet Squats from 1 up.

4th station was Bent Over Rows from 10 down.

1/2 the pax started at station 1 and 1/2 at 3.

Workouts were performed together in each group as we ruffle carried around the square to complete the dueling 11’s workout.

with 15 min to go we moseyed over to the pavilion and alternated reps of 25 dips, 10 step ups each leg, 25 Erkins. After a couple of rotations we moseyed back to finish with American Hammers in cadence passing 30 pins sandbag until each pax handled the sandbag. Then we did the same in reverse. We then took another mosey around the parking lot. At the end we completed the workout doing stretches for 2 minutes.

Circle of Trust

With Hell Week approaching I held a discussion about what Hell Week is like for a Navy Seal. How they have to run 200 miles typically in a 6 day period with a rubber bot on their heads most of the time. I encouraged the men to remember those fighting for our country and how what they have to deal with is much harder than pushing ourselves in the gloom each morning.

Naked Man Moleskin

We had coffeteria afterwards and takes about babymomma doing his first Q next week. We had fun talking about drinking black coffee vs lattes and had mention of all the upcoming fun with black diamonds, coyotes, deer, the mountain lion that was hit by a car in the area and getting a shirt made that says Q Crew that is earned at ones VQ.

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