11’s !!!

AO: F3Kannon
Q: Big Tuna
PAX: Squid, Grandmaster, Heisenberg_Kannon, Loafer
FNGs: None
Low Slow Squats, Windmills, Toy Soldiers, Low Slow Merkins, Shoulder Taps, Arm Circles – forward/reverse (each exercise – IC, x10)

We did 3 rounds of weighted 11’s in the lower enclosed area of parking deck
o 1st round – Squats and Swings – overhead carry from 1 side to the other
o 2nd round – Press and Pull – farmers carry from 1 side to the other
o 3rd round – Bicep Curls and Tricep Ext – pax choice for carry from 1 side to the other
Each round was closed out with visit to the wall for sits with front raises, air presses, seal claps and followed by donkey kicks / Mike Tysons (OYO).

~ 5 minutes of stretching and broga for cool down!

Join @The Burgh on Tuesdays and Thursdays at 6PM for OTB running workouts!

o Prayers for Backdraft and family for loss of his father. Please let us know if you need anything as we are there for you.
o Prayers for F3 Cardinal (from Knoxville) and family/friends/Pax who tragically passed away last week during his VQ workout.