Bear Crawl Ice Worm

Bear Crawl Ice Worm

7 Men arrived for this morning’s beatdown to burn some fat and make room for the upcoming holiday feasting.

The Thang

Nomadic Warmup COP around the Loop

• run to corner 1, SSH x20, IW x20
• run to corner 2, Mountain climbers x20, LBCs x20
• run to corner 3, Squats x20
• run to corner 4, Merkins x10, Windmills x10

Mosey down to sidewalk and line it up.  Bear crawl inch worm to the intersection.  This was an exercise right off of the F3 website and proved to be a core and shoulder burner.   Also, did a good job of adding a frosting to the fingertips.  Cold concrete will suck the heat right out of ya.  So the Bear Crawl Inch Worm became the Bear Crawl Ice Worm.  Although this was only a small part of the morning’s fun it’s sure to be a memorable event.

To knock the ice off the fingertips the Pax turned up the temp with some core work and sprints.

Round 1

• Hanging Leg lifts – toes to the bar or knees to the chest x10
• Run
• Two handed Swing x30
• repeato x3

Grab some wall for a rest period 1 minute of peoples chair / Balls to the Wall

Round 2

• Flutter Kicks x30
• Run
• Thrusters x20
• repeato x3

Grab some wall for a rest period 1 minute of peoples chair / Balls to the Wall

Round 3

• Dolly’s x30
• Run
• Curls x10
• repeato x3

COT

Moleskin:  Standard beatdown this a.m. lot’s of movement to get those lungs and core muscles burning.  Everyone made a string showing.  Extra call out to Hairband who, coming off of an injury and a week’s worth of the creepin crud,  left nothing in the tank at the end of the fun.  Welcome to Short Circuit, FNG to Thrive.