The BackBlast:

Yet again the pesky weather wreaked havoc on our beloved AO, Franconia Community Park. Slipping and sliding around on a parking lot that was slushy yesterday and then refrozen over this morning was not my idea of fun so we yet again took The Chieftain on the road. This time the spot was the Harleysville Community Center which proved more than adequate for some good ‘ole 11’s.

Warmarama:

Weedpickers

Copperhead Squat

SSH

Arms across your chest stretches (not sure what they are called)

Tricep stretches

The Dial up Stretch

Mosey down Park Avenue to the parking lot behind the Scout Cabin. There’s a nice little hill there that is perfect for 11’s.

The Thang

11’s Round 1:

1 Merkin at the top of the hill, mosey down to the bottom of the hill, 10 squats, mosey back up to the top of the hill

2 Merkins at the top of the hill, mosey down to the bottom of the hill, 9 squats, mosey back up to the top of the hill

and so on and so forth until we got to…

10 Merkins at the top of the hill, mosey down to the bottom of the hill, 1 squat, mosey back up to the top of the hill

Total rep count of each exercise = 55

The PAX seemed to enjoy the 11’s format so we did round 2, this time with forward lunges (two lunges to count as one) starting with 1 and Plank Jacks starting with 10.

2 rounds of 11’s snuck in 2 miles of hill repeats!!!

Mosey back to the parking lot to close out with some Mary.

6MOM

Crunchy Frogs

Dying Cockroaches

Flutter Kicks

Freddy Mercury

Countarama

Namearama

COT

Prayer