Wet Shoes and a Bear Crawl 100

Wet Shoes and a Bear Crawl 100

Warm Up:

• Short Run
• 25 Side-straddle hops
• 20 Mountain Climbers
• 15 Low Slow Squats
• 15 Imperial Walkers
• 10 Potato Pickers
• 10 count Down Dog
• 10 count Up Dog
• 10 8-count Body Builders – Navy Style

The Thang:

• Partner up with opposite fitness levels
• First station: The courtyard with the runner being the timer, each partner does two sets of dips and then two sets of Bobby Hurleys. Plank it out when done
• Second station: The Hill for Partner 7s Burpees at the bottom and handslap merkins at the top, pace with your partner and push each other.
• Third Station: The Back of the School courtyard where one partner runs up to the school and does 20 derkins while other does Mary of their own choosing; two set each.
• Fourth station: The bridge and straightaway for lunge walk across the bridge and then 100 bear crawl steps. Try to do the bear crawl all at one sequence, but if not, then alternate with additional lunge walks.
• Fifth Station: Concession Stand Step Ups and the Wall as Partner 1 does step ups and partner 2 runs to bleachers and back; two sets each. Followed by the People’s Chair and some arm presses. Goodfella added his modification of lifting one leg.
• Sixth Station: Moseyed to the rock pile for some lifting. 20, 10, 5 Curls, Presses, Triceps and squats. Between each set we did one-hand-on-the-rock merkins and moving to the next rock for total 20 count.
• Station seven was the dreaded Serpentine of Doom with ascending four count mountain climbers at each speed bump. Normally a starting exercise. However, before we could finish we hit the time limit and went for a quick mosey back to start.

MoleSkin: We were all a little surprised to see Bottle Cap out so soon after his fateful Monday injury, but although we were encouraging of his quick heeling, we might have made some additional comments in support (or not).  A lot of complaining was going on while doing sevens on the hill.  Feet got wet and shoes got heavy early in the sequence of events. Bearcrawl 100 had the PAX asking questions, so my instructions of “bearcrawl to a step count of 100” must not have been clear enough.  All in all, we had a good mix of speed, a few 2.0s and one FNG to share the not-so-humid Saturday morning.

FNG came out with Fuse Box and lasted the entire workout.  It was tough be he stuck it in there to the bitter sweet end.  Welcome to the group Zinfandel.

Announcements:

• Sunday mornings, 3^rd 5, 0700 at Five Stone. Bible study with no preparation necessary.
• Church on Streets first Sunday of every month – August 5^th is Western UC turn.
• Sand Box project 7/21 with Shop Dog for sanding and painting pallets.