7×11 on 11/7

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7×11 on 11/7

QIC: Van Gogh

Date: 11/7/2023

PAX: @Zima, @Bevo, @Drip, @Lamb Chop, @toetag (Kotters!), @dr. toot (WD), @Frostbite (WB), @van.gogh (QIC)

11 is a special number in F3 Winston Salem. So why not blow it up times 7!? YHC has a habit of not trying to get creative for workouts; “If it ain’t broke don’t fix it,” after all! But for today, let’s try a new play on 11s, and hope the PAX have fun playing along!

 

Warm-o-rama

  • Warm up ahead of time, but just in case Spicoli is late…
  • Mostly to three corners:
  • 12 SSH IC
  • 12 Bootstrap Squats IC DC
  • 12 Plank Jacks IC
  • Mosey to parking deck.

 

The Thang

  • 11×7
    • All 2nd Street side stops, start at 10 reps, count down to 1
      • Stop 1 – Pull ups
      • Stop 3 – Squat Jumps
      • Stop 5 – American Hammer
    • All 3rd Street side stops, start at 1 rep count up to 10
      • Stop 2 – Merkins
      • Stop 4 – Monkey Humpers
      • Stop 6 – Mountain Climbers
    • Stop 7 = 11 burpees every time
      • Run down stairs to restart at stop 1
    • Run up the deck from stop 1 to 7 changing rep count along the way.

Mary

  • No time, finished at 6:15:40 (still “on time” in YHCs book)!

 

Fin!

 

CoT

  • F3WS Christmas Dinner on Wednesday, 12/13 at 6pm @ Bar Nola. No cover. Buy your own drinks. Can bring your own food.
  • Keep an eye out for updates on the F3WS 10 year anniversary in January.
  • Prayers for Toe Tags family
  • YHC Took us out giving thanks

 

NMM

  • #TClaps men, this one sucked. The goal was to channel the classic “non-stop” movement Flatline beatdown. So while the reps were a bit on the lower side (330 would have been the total if we finished), we got over 3 miles in the parking deck from our 8 trips up!
  • Great to see Toe Tag out in the gloom! He’s been busy off running ultra’s. The running format certainly was right up his alley today.
  • Lambchop, however, did not much care for the high running format of today. His watch reported a total distance of 3.5 miles, “That can’t be right…”, he said aloud.
  • Zima combined forces with Lambchop to try and trigger YHC by asking “how many” at every station . YHC just responded by yelling “this is flatline” in the fastest and most annoying manner could think of. 
  • Speaking of Zima, YHC was channelling his inner Zima by also going sleeveless. It felt freeing!
  • Opposite end of the sleeveless spectrum was Bevo wearing his tights. So was Dr. Toot.
  • Dr. Toot was hustling the whole morning. He was the only PAX focused solely on that classic Flatline 1st F. 
  • Frostbite told YHC it was a good thing we used the stairs instead of running down as YHC originally alluded to. Totally agree with our youthful Redwood, we would have only gotten like three laps in. The original plan was to do reps running up and down, but the requirement of 7 stations meant the first one would have to be done twice in a row, and all been very confusing. 
  • Frostbite kept at it, pushing right up until 6:14 when we swept the course. 
  • Drip, Toe Tag, and Bevo stuck together for the most part until YHC caught up with them. Drip appeared to be sandbagging though sh he pulled away from YHC on the straight away to the top.
  • When this plan came together, it was in the 30s, so the parking deck seemed like a good idea. Lambchop pointed out how we were spending a beautiful morning in the parking deck! YHC blames NC fall weather…

 

Not sure if we’ll do this format again. The rep count was a little low for YHC, and would rather run back down instead of taking the stairs. The requirement (in YHCs mind) of doing a play on 11s is the cause of that. It was fun to try something new, and YHCs heart rate was in the red zone for 50% so that’s pretty good overall! I appreciate the PAX trying something different, and playing along. Thanks for the keys, Chick Flick, you were missed!!

 

VG