Start with a mosey to “the black hole” (a.k.a. Basketball Courts).
Side straddle hops / weed picker (hooray) / sun gods / Mike Phelps / copper headed merkins / copper headed squats
“Merkicide” to start. Foul line & back, half court & back, foul line & back, full court & back. 5 merkins at each stop.
The intro of Super 11’s to the cat box!!!!
6 cones spread out evenly along both side lines of a basketball court (12 total). Each 2 sets of cones across from each other its own set of “11”.
First cone start with 1 – Squat Pulse + Squat Jump…run across court to 2nd cone
Second cone across is laying on your side single arm tricep Ext – 10 each arm…back across court diagonally to the 3rd cone
3rd cone – j-lo’s (4 count) – 1 rep
4th – single leg calf hops (4 count) – 10 reps
5th – Bonnie Blair’s (2 count) – 1 reps
6th – burpees – 10 reps
7th – hand release merkins – 1 rep
8th – big boy sit-ups – 10 reps
9th – Mike Tyson’s – 1 rep
10th – plank jacks (4 count) – 10 reps
11th – Peter Parker (2 count) – 1 rep
12th – Mountain Climbers (4 count) – 10 reps
Return back to the first cone and the 1 rep exercises become 2 reps and the 10 rep exercises from round 1 become 9 reps. Always adding up to 11.
I learned a harsh lesson by starting out the Super 11’s by saying, “I’m not sure anyone’s done this before”… a classic Cat Box joke followed.
I underestimated just how black the black hole as it was difficult to read the work out sheets that I had made at each cone.
Also underestimated how much shoulder work we were getting and how difficult it was just getting up and down from each station.
Pie Bar and Backdraft finished right on time. Nice work dudes. Work on better form next time (wink wink).
My apologies for the music issues…looks like I need a new speaker from Santa this year.
Great words from Roscoe P in the COT about the every day battle men face and looking to faith for that guidance to win those battles.
Prayers for all of those in, and outside of F3, effected by Covid.
Prayers for Hillary and Amy.
The Cat Box continues to be a tough BD week in and week out. This time I can only blame myself (ha). The effort is infectious and the fellowship is just as strong. I appreciate all of you. Please no burpees at The Lion’s Den this week. Thank you.