11 to the 4th Power

Date: 11/11/19

AO: Heavy Metal Monday

QIC: Wapner

# of Pax: 11

Pax: Jiffy Pop, GOAT, Lighthouse, Dimebag, Big Sky, Mr. T, Morpheus, News Flash, Steak knives, Gen-X, Wapner

Warm-o-rama: SSH x 30 IC, Copperhead Squats x 20 IC, Merkins x 20 IC, Hillbillies x 17

The Thang: Our regularly scheduled Q did not post, so I took the Impromptu-Q. We circled up for 2 rounds of Kettlebell circuits. We performed 11 reps of each exercise and rotated around the circle to the next kb after completing our 11 reps for each exercise. On round 1 we did Shoulder press, goblet squats, curls and kettlebell swings. On round 2 we did clean and press, tricep extension, around the world/Halo, kb passthroughs.

After those 2 rounds we made our way down to the speed bump closest to the playground for an 11s beatdown. Our exercise split was kb swings and burpees. We started with 10 kb swings, ran to the other speed bump to do 1 burpee, and then ran back to our kb to do it all over again until we got to 1 swing and 10 burpees.

We finished with some random Mary and the Pledge of Allegiance.

COT: Strong work today by all. Please take the time today to remember, honor and thank our veterans. They have all paid a price and made sacrifices for our enduring freedoms. The words “Thank you for your service” will never suffice but they shall have to do. Lots of CSAUP opportunities to take advantage of over the next few weeks: GrowRuck, Lost in the Woods, and #forToby Ruck. We have until November 15 (this Friday) to have all of our #forToby donations matched dollar for dollar. We need to raise $10k so we can turn it into $20k. As always, I’m honored and humbled to lead my brothers through a beatdown.

SMACK TALK!

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