{"id":444642,"date":"2024-11-07T08:05:24","date_gmt":"2024-11-07T13:05:24","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/11\/07\/finish-it-the-worst-version-of-11s-from-squints\/"},"modified":"2024-11-07T08:05:24","modified_gmt":"2024-11-07T13:05:24","slug":"finish-it-the-worst-version-of-11s-from-squints","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/11\/07\/finish-it-the-worst-version-of-11s-from-squints\/","title":{"rendered":"Finish It! The Worst Version of 11’s – from Squints"},"content":{"rendered":"

Mosey Around the Fountain to Warmups
\n\u2022\tAbe Vigodas x 10
\n\u2022\tGrass Grabbers x 10
\n\u2022\tSide Straddle Hops (SSH) x 10
\n\u2022\tArm Circles (Forward & Reverse) x 11 each
\n\u2022\tShoulder Taps x 10
\n\u2022\tPeter Parkers x 10<\/p>\n

Mosey Near the Lake for Thang 1 (2 Rounds)
\n\u2022\tRight Leg Step-Ups x 10
\n\u2022\tLeft Leg Step-Ups x 10
\n\u2022\tGas Pumpers x 10
\n\u2022\tMonkey Humpers x 10<\/p>\n

Thang 2: Route 66
\n\u2022\tMerkins <\/p>\n

Mosey to the Levee for the “Worst Version of 11’s”
\nExercises:
\n\u2022\tBottom of Levee: Donkey Kicks
\n\u2022\tTop of Levee: Burpees
\nMovements:
\n\u2022\tBear Crawl to the Bottom
\n\u2022\tBernie Sanders to the Top<\/p>\n

Mosey Back to the Flag for Circle of Trust (COT)<\/p>\n