Bear King

Bear King

5 men met in the Zoom just before 0530, was good to see the turnout including an FNG! Props to MAD for the EH. At 0530 YHC took a few minutes to explain the format of the workout and how counting wasn’t going to be done in cadence. YHC would announce the number and the exercise and it would be done on my count as a reference. Because of the format, this only really took effect for the warmup.


  • SSH x 20
  • IW x 20
  • Low Slow Squat x 10
  • Moroccan Night Club x 50
  • 5 minute OYO run

The Thing

YHC set up a workout of 7’s, but with bear crawling between exercises instead of running a hill. This worked well for the virtual workout because you can pretty much guarantee PAX would be in a place where they could bear crawl 20ish feet. Between each set of 7’s would be a 5 minute OYO run.

7’s w/ bear crawls about 20 feet, or 10ish crawls

  • Burpees
  • Merkins

5 minute mosey

7’s w/ bear crawls

  • Wide merkins
  • Shoulder Taps

5 minute mosey

7’s w/ bear crawls

  • Heels to heaven
  • LBCs

5 minute mosey

Diamond merkins and dips were on tap, but we ran out of time.


YHC’s internet dropped right after name-o-rama, when FNG Popeye was getting his name. After getting reconnected Fire Hazard was helping Popeye with the FNG onboarding – Slack and such.


Great work from everyone. There’s self accountability in F3 even without our newest challenges of going virtual during this pandemic. Switching to a virtual workout where there’s OYO moseying and during the 7’s nobody was on camera, every PAX really needs to have the self-discipline to do the prescribed work and hold themselves accountable. This turned out to be a great 1st F and I will be feeling it in my shoulders all day. Based on the grunts and huffs and puffs I was listening to during the 7’s, I’m pretty sure everyone else was killing it too. Thank you for the opportunity to lead, especially during these difficult times.


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1 year ago

Great job Brexit. Thanks for helping lead us through this.

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