Location: Cabana, Oak Island, NC
Q: Gamer
Attendees: Baker, Ole, Feisty
Workout: 3 Rounds of 11s
3 rounds of 20 exercises. The 20 exercises were grouped into sets of
two. Count rotated between the paired exercises so that the total
count of reps was 11. 1 lap around the amphitheater was jogged in
between each set and at the end. 5 minute stretch to cool down at the
end.
Warmup: One lap around the amphitheater.
1ST SET
- 10 Pushups / 1 20 Sec Squat
- 9 Situps / 2 Front Lunges (hard count)
- 8 Rosalitas / 3 Side Lunges (hard count)
- 7 Hello Dollies / 4 Knees-to-Elbows
- 6 Fire Hydrants (hard count) / 5 Tricep Extensions
- 5 Donkey Kicks (hard count) / 6 Kickbacks
- 4 Rainbows (hard count) / 7 Bicep Curls
- 3 Glute Bridges / 8 Tricep Dips
- 2 Side Leg Raises (hard count) / 9 Calf Raises
- 1 20 Sec Plank / 10 Jumping Jacks
2ND SET
- 1 Pushup / 10 Squats
- 2 Situps / 9 Front Lunges (hard count)
- 3 Rosalitas / 8 Side Lunges (hard count)
- 4 Hello Dollies / 7 Knees-to-Elbows
- 5 Fire Hydrants (hard count) / 6 Tricep Extensions
- 6 Donkey Kicks (hard count) / 5 Kickbacks
- 7 Rainbows (hard count) / 4 Bicep Curls
- 8 Glute Bridges / 3 Tricep Dips
- 9 Side Leg Raises (hard count) / 2 Calf Raises
- 1 20 sec plank / 1 Jumping Jacks
3RD SET
- 10 Pushups / 1 20 Sec Squat
- 9 Situps / 2 Front Lunges (hard count)
- 8 Rosalitas / 3 Side Lunges (hard count)
- 7 Hello Dollies / 4 Knees-to-Elbows
- 6 Fire Hydrants (hard count) / 5 Tricep Extensions
- 5 Donkey Kicks (hard count) / 6 Kickbacks
- 4 Rainbows (hard count) / 7 Bicep Curls
- 3 Glute Bridges / 8 Tricep Dips
- 2 Side Leg Raises (hard count) / 9 Calf Raises
- 1 20 Sec Plank / 10 Jumping Jacks