We followed the FiA 11th Anniversary Workout (mostly):

Warm-Up

• Happy Jacks (11 Jumping Jacks in cadence + 2 Jump Squats, 10 JJ IC + 2 JS…1 JJ IC + 2 JS)
• 11 Dan Taylors

The Thang

• Elevens (11s)
  • Do one (1) rep of 1st exercise, run to different point, then do 10 reps of 2nd exercise.  Continue to travel back and forth increasing the 1st exercise and decreasing the 2nd exercise to always add up to 11. (1-10, 2-9, 3-8…10-1)
  • Round 1: Kangaroos & Peter Parkers (Hard Count)
  • Round 2: Surrenders & Tricep Dips
• Wheel of Push-Ups – 11 Full Wheels!
  • Grab a piece of curb – do 1 rep of incline push-up.
  • Rotate 90 degrees clockwise (staying in plank position) until your body is parallel to the curb with left hand on curb and right hand off – do 1 push-up.
  • Rotate 90 degrees again – do 1 decline push-up.
  • Rotate 90 degrees again until your body is parallel to the curb with right hand on curb and left hand off – do 1 push-up.
  • Repeat this for 11 full rotations/wheels! Total # of push-ups = 44.  We modified and did 11 total push-ups following the wheel.
• Accumulator
  • Crunchy Frog & LBCs – Perform both exercises back-to-back.  (1 Crunchy Frog + 2 LBCs, 2 Crunchy Frogs + 4 LBCs…11 Crunchy Frogs + 22 LBCs)

COT: Happy anniversary to the place where I’ve found strength, determination, endless motivation and friendships.  Cheers to many more FiA anniversaries!