11’s with Integrity

QIC: Gretel

Date: 06/08/2020

PAX: Blue, Cable Cutter, Couch Potato, Ducktales, Dundee, Friar Tuck, Hambone, Hasbro, Geek Squad, FNG – Love Tunnel, Milkman, Magnum, Mugshot, NordicTrac, Pumpkin, Recycle, Slois Lane, The Count, U-Turn, Waterboy

AO: The Huey


74 degrees and muggy


Mosey lap warmup, SSH ICx11, Forward Fold ICx11, Mt. Climbers ICx11, Willie Mays Hays ICx11, 3rd Grade Exercise ICx11, Shoulder blast: Little Baby Arm Circles forward/backwards, Cherry Pickers, Moroccan Night Clubs all ICx11; SSH ICx11

The Thang

11’s: Burpees with coupon curls

Each set adds up to 11. Start with 1 burpee then 10 curls, 2 burpees then 9 curls, 3 burpees then 8 curls, etc etc up to 10 burpees and 1 curl.

When finished, start a round of 11s with John McCains and overhead coupon presses until 6 is in.

Mary: LBC ICx11, Flutter Kicks ICx11, BBSU 11 OYO, Freddie Mercury ICx11, American Hammer ICx11

11’s again, this time start with 10 burpees and 1 curl, work your way down to 1 burpee and 10 curls.

Resume your John McCain/overhead presses until 6 is in.

Mary: LBC ICx11, Flutter Kicks ICx11, Dolly 11 OYO, Rosalita 11 OYO, Freddie Mercury ICx11, Gas Pumps 11 OYO, BBSU 11 OYO

Mosey Lap

3 Minute flexibility block


Inspired by General C.B. Cates USMC, Tennessee native and 19th Commandant of the Marine Corps. Integrity is one of the most important principles of leadership. It is an uprightness of character and soundness of moral principles. Q challenges PAX to incorporate integrity into all they do in order to build leadership skills amongst our brotherhood and instill it into the next generation.


What’s a spicy burpee? – Ducktales


OTB for new Hixson AO this week: Tuesday 0530 @ Hixson Presbyterian Church, Wednesday 0530 @ Hixson High School