hamilton 11s and Then Some

Date: 2024-04-01
AO: hamilton
Q: Legacy , Booking, Jag
PAX: Popeye, Freddie, Defiance, Gherkin, Marshall
FNGs: 1 Marshall
COUNT: 8
WARMUP: SSH, Imperial Walker, Hill Billy, Little Bitty Arm Circles (and reverse), Root Vegetable Extractor, Moroccan Night Club, Willy Mays Hayes, Downward Dog, Kobra Kai, WGS
THE THANG: A series of 11s; the first, 10 merkins, run across field, 1 burpee, increasing the former and increasing the latter in 11 style; then, the next 11: Freddie Mercuries and Lt. Dan (lunge, lunge, squat), in 11s format; then circle up for a standing 11 with shoulder taps (IC) and tempo squats (IC); then, A RING OF FIRE, everyone does merkins while 1 PAX bear crawls the circle, then rotate exercises, WWIs, squats, calf raises. MARY: Flutters (IC), LBCs, Toy Soldiers (IC), Dirty Dogs
ANNOUNCEMENTS: Welcome Marshall! Grand Opening for this AO is next Monday 0530, but we ain’t need no fanfare. BRING A COFFEE MUG NEXT MONDAY WE WILL DO PARKING LOT COFFEETERIA AFTERWARDS
COT: 2 percent is the Man. It started out as a joke for YHC, but, in fact, the point is a serious one: WE ARE HERE TO SERVE THE DOGS, NOT VICE VERSA. The dogs are actual dogs, but they are also symbols–symbols of all the other responsibilities and obligations we carry on our shoulders as HIMs. We are in this together! “Hamilton” on three! SYITG!

Tags: hamilton, Popeye, Freddie, Defiance, Gherkin, Marshall