Backblast! 11-4 Stuff
AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Melamine (Chad), Money Pit (Blake Anderson), Spit Valve (Geoff), Cosworth, Rosco P (Rich O’Donnell), Tube Top (Matt Boretti), Isuzu (Seth), Dumbledore (Dave Monaco), Curves (Aaron Stork), fahrenheit , Rio (Andrew DiGiovanni), Flush (Clay Campbell), Deep Dish (Jeff Beryt), Fish Stick (Barret Stauffacher), Infidel (Josh Gentry), Natural Selection (Ray Darwin), Tomahawk (Leo Brito Serafio), Thingamabob (Ariel), Papi (Isaias Brito), Deductible(Jordan) , Uggs (Brandon Bitner), Elton (Tim), Pine Tar
FNGs: None
Count: 24
WARMUP:
Side straddle hop
Helicopter
Good morning
Imperial Walker
Calf stretch
5 merkins
THE THANG:
An all star Pax took off on a beautiful autumn morning for a Q featuring 11-4 (Nov. 4) combinations.
First stop: Trashmore Trail where all grabbed a non travel rock.
Thang One: 11/4 ladder
Complete 11, then 10, then 9 down to 4 reps of these exercises:
- [ ] Shoulder press
- [ ] Weighted side squat
Alternating with these exercises:
- [ ] Tricep extension
- [ ] Weighted flutter (every left is one)
For travel out and back 25 years we switched between Carioca and shuffle out and back
We did four different weighted Marys at 11 reps: WWIII, LBCs, American Hammers, 30 second weighted leg lift before chucking our rocks back
We then moseyed to the track by the playground.
Thang Two: Eleven Minute AMRoundsAs Possible
At each end of the track completed an exercise couplet
- [ ] 11 merkins and 4 sit out leg kicks at one end
- 11 squats and 4 burpees at the other end
We did this for 11 minutes.
Then we got on the Wall.
Thang Three: 11 minutes (not quite, we were out of time) Fun on the Wall
- [ ] Wall sit, inch worn to fence and walk back 4x
- [ ] Balls to walls out to plank and back 4x
MARY: Broga moment only
ANNOUNCEMENTS:
- Jay Z and paranoid hosting event for us with Ms and 2.0 on Nov 14 – see Slack or Q sheet
- Nov 15 Spit Valve holiday concert
- Dec 6 roadside clean up – see Rio for details
- Thanksgiving convergence 7 am at Bandwidth (60 minutes)
- Deductible 2 month challenge – 10,000 steps, 100 push-ups, 10 minutes in scripture
COT:
- Roscoe P’s friends Anthony and Rob for their chemo treatments; praise for his sons completing Ironman
- Deductible’s friend Cole for fortitude amidst tough times
