Three Eleven

When planning this workout excursion, I was decidedly all mixed up, and I did not know what to do. So I turned to one of the greatest musical eras in history for some inspiration – the mid- to late-nineties. No, not the 1890s (though “On the Banks of the Wabash” by George J. Gaskin was indeed a banger). The 1990s. And that today, that means 311.

DISCLAIMER

COP

InchWARMS

THE THANG

Mosey with coupon to the front of the school. 3 sets of 11s, with one exercise at the bottom of the loop, and one exercise at the top (mid-hill):

• KBS and Merkins • OHP and Single Leg Glute Bridges (horizontal) • Weighted Squats and Burpees

After completing each set of 11s, run to the pull up bars and do 11 pull ups.

MARY

Some planks and freak nasties.

CIRCLE OF TRUST

PRAYER

MOLESKIN

Good idea. The run distance was too far even for a Saturday, so no one finished, though a few finished the second set.

ANNOUNCEMENTS

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.