4 corners of 11’s at TRQ

4 corners of 11’s at TRQ

QIC: Superfly

Date: 19Jun2025

PAX: Green Acres, Rust Bucket, Boomerang, Ziggy Stardust, Argyle (slightly late arrival), Roundup, D-Day, Tarzan, Lamb Chop (quite early departure)

Warm-O-Rama:
We kicked things off with a standard warm-up to get the blood flowing and the mumblechatter rolling.

The Thang:
We dove into a 4 Corners of 11s beatdown. Each corner featured a pair of exercises done in classic 11s fashion (10/1, 9/2…1/10). After each corner was completed, PAX returned to the center for 5 burpees before heading to the next corner.

• Corner 1: Mike Tysons & LBCs
• Corner 2: Lt. Dans & Gas Pumps
• Corner 3: Merkins & Freddie Mercurys
• Corner 4: Shoulder Taps & WWII Sit-ups
• Center: 5 Burpees after each corner

Instructions may have been a bit fuzzy (shoutout to Rust Bucket and Argyle for thinking they were done early), but the work got done. This one took longer than expected—turns out 4 rounds of 11s with burpee breaks adds up.

Bonus Round – Lido Deck:
We wrapped things up with 7 Layers of Dips. Each layer included 15 reps of a movement followed by 7 dips:

1. Derkins x15 – Dips
2. Left Leg Step-Ups x15 – Dips
3. Erkins x15 – Dips
4. Right Leg Step-Ups x15 – Dips
5. Left Leg Lunges x15 – Dips
6. Right Leg Lunges x15 – Dips
7. Squatty Potties x15 – Dips

Soundtrack:
The grind was powered by the Q’s favorite new band, The Red Clay Strays—southern soul and rock vibes to keep the energy high and the legs moving.

Announcements:

• WNC Workday this Saturday – lend a hand and make a difference – see Superfly.
• Green Nest also happening Saturday – another great opportunity to serve.

No rocks today, but plenty of grit. Thanks to the PAX for pushing through a deceptively tough workout. Appreciate the effort and the grace with the Q’s limited instructions.

SYITG,
Superfly