Indian Run Bear Crawl

Indian Run Bear Crawl

The Thang:

QIC – Zip-A-Dee

Mosey to the Soccer Field

• Butt Kicks
• Karaoke Left
• Backwards Run
• Karaoke Right

CoP:

• SSHs X 25
• Imperial Walker X 20
• Merkins X 15
• Peter Parkers X 15

Head to the track:

• Form 2 lines for a good old Indian Run Bear Crawl – 1 circuit around the track

Mosey over to the playground and partner up

• Partner 1 = Balls to the Wall
• Partner 2 = 50 yard dash out to the hedges (McKee Rd) and back (equals 100 yds) to relieve partner 1

Switch / Rinse and Repeat X 3 (or was it 5?)

Get moving again and run to the back of the school for a “modified” Roger Waters (not quite wall to wall but – Wall to Tree Stumps)

• 15 jump ups (on stumps)
• 20 squats (mid-way to the wall)
• 20 Donkey Kicks

Rinse and Repeat X 3

QIC Swap – Countertop

Trail Run x2

• Dips on bench
• Trail Run
• bear crawl up hill
• 10 burpees

Mosey to Playgrounds behind school

Round 1

• Pull-ups x 20
• Merkins x 20
• Jump-ups x 20

Round 2

• hanging leg lifts x 20
• Wide arm Merkins x 20
• Squats x 20

Round 2

• Dips x 20
• Diamond Merkins x 20
• Sister Mary Catherines x 20

Mosey to back wall of school

6 MoM (extended)

• Peoples Chair x 1 min
• LBC x 20
• Bicycle x 15
• Peoples Chair x 1 min
• Back Scratcher x 15
• Legs left side crunch x15
• Legs right side crunch x15
• 4 count Leg Drops x15 (hold’em)
• Hello Dolly x15

Mosey to front of school for COT

Moleskin:

• Strong work by all
• After a week in the cold North Zip-A-Dee returned to the PAX and brought the pain with a vengeance as he lead us through the first half of the workout
• Ochco Cinco brought out the racing wheels at the front of the PAX during most of the runs
• Lobster Roll may be submitted for a name change to “The Grizzley” reaching speeds of up to 30 mph during both sets of bear crawls up the back hill
• T-Claps to Zip-A-Dee, who injured his ankle during Saturday’s workout, posted the next morning with his foot taped on to the bottom of his leg and still crushed the Spartan Sprint.