Date: 2026-11-11
AO: Compound
Q: Bean Counter ,
PAX: Monk, Walk-on, Bean Counter, Hightower, Big Bird, Cactus FNGs: None
COUNT: 6
Veterans Day Q so focus on #11 and prime number rep counts and leg focus
WARMUP: start with side straddle hops, hillbillies, imperial walkers, open and close the gates and then some Broga action THE THANG: set of 11s by the school: squats and lunges
Run to courtyard for leg exercises in reps of prime numbers: 2, 3, 5, 7, 11, 13, 17, 19, 23, 29 etc
Featuring: burpees, monkey humpers, calf raises, jump squats, squats, Frankenstein squat kicks, Apollo ohnos, side lunges and others
MARY: return to AO for LBCs, pickle pointers, reverse LBCs, penguins taps, heels to heaven, 1 min plank hold ANNOUNCEMENTS: book club 11/19 and football game 11/21
COT: message- 1. honor veterans today 2. Focus on how you can be in your prime. Internal process of always getting better each day. Inward awareness of your heart posture and root cause analysis of things that upset.
