Beaker Bodyweight Beatdown
November 11, 2017
“Sailing” Around Downtown
November 11, 2017

  • When: 11/11/2017
  • Q: Mary Lou
  • Pax: Bookworm, SUP, Tinker, Van Gogh

Brrrrrrr.  Coldest start and I was worried I might be doing the thang on my own this morning. So I begged my pax to come and not leave me out in the cold. Alone. And it worked! At least for 4 other brave souls. Thank you to those that left the warmth of a cup of coffee on the couch to come work your butts off. My goal was to keep us moving and hopefully sweating. I think I accomplished that! This being 11/11 our workout consisted of 2 sets of 11s.

the thang:

w/u jog around the parking lot with high knees, butt kickers and grapevines. Circle up for JJ, power knees and switch kicks IC.

Checked the time and felt like 10 minutes was long enough for any stragglers to have arrived if they were coming so we set off for the small shelter. It turned out a large group was also braving the chilly temps to do the ropes course (did you know you can do a high ropes course at Bond?!) that morning so I called an audible and we headed to the baseball fields.

11s set 1:

box jumps onto the picnic table bench (or step up knee ups if you need to modify). Run the bases to third and do plank jacks run back to picnic table rinse, repeat.

Jog the greenway to the stairs going up the dam.

11s set 2:

start at the bottom of the hill with woman-makers jog up the stairs to do monkey humpers, jog back to start, rinse, repeat

what are woman-makers you ask? They’re a burpee with an added plank jack before you do the push-up.

At this point I had planned to do a third set of 11s but alas our time had expired so we walk/jogged back to the parking lot for abs. I didn’t anticipate feeling so tired so by the time we got back it was 9am! We circled up and I shared the following three quotes in honor of Veterans Day which really apply to everyday life as well:

“Never give in–never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honor and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy.”  -Winston Churchill

“Heroes are made by the paths they choose,not the powers they are graced with.” –Brodi Ashton

“As we express our gratitude we must never forget that the highest appreciation is not to utter words but to live by them.” JFK

———–

We wanted to do some ab work but ran out of time so for extra credit you can do the following:

20 reverse sit ups

20 flutter kicks

20 scissors

20 leg raises

20 leg circles (10 each way)

20 second hold

The colder weather is upon us. And getting out in 30* (real feel 20*) and having a good time encourages me for the upcoming winter workouts we get to do! If you didn’t make it out today there is always next Saturday! Do something good for yourself and make some fun friends in the process 😀❄️🎉

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