Bear Crawls and Burpees – what a great way to start the day

Bear Crawls and Burpees – what a great way to start the day

6 MEN decided they would start their weekend off right by posting F3 The Brave and getting better.

Breath deep the Gloom brothers.

Off we went.

Quick run up Ballantyne Commons Parkway past the Premier deck.
Turn left coming in behind the left deck – keeping a lookout for Barney Fife.

10 burpees oyo – run up to top (4 flights) – run across top of deck.
10 burpees oyo – run down other flight of stairs – cross over to next parking deck
Run up 4 flights to top – 10 burpees oyo – run across to deck
Run down 4 flights of stairs – 10 burpees oyo

All warmed up

The Thang
Mosey to soccer field next to parking deck and line up.
Bear crawl across the field – half way – 5 burpees oyo – bear crawl the rest of way.

Run down Ballantyne Corporate Parkway to bridge at your own pace – Larry Birds circle back for the 6. Today there really wasn’t a 6 – everyone was pushing it and bringing the A game.

Turn right after the bridge down the path, down the stairs and right again to the trees across the back. Slalom around trees across the back AYG – then run around the next pond back up to the parking lot.

Regroup for some slow / stop motion merkins x 5 – down – hold for 5 seconds, up – hold for 5 seconds = 1.

Run around the pond, turn right thru the woods and over the bridge back up to the next pond.
Run around the pond back to the parking lot behind the building.

Bear crawl 5 spaces – 10 CDDs, Burpee Broadjumps 5 spaces – 10 jump squats – rinse and repeat across the parking lot.

Run to next pond and around. Shout out to man with his dog walking in dark around pond that we were there. Mainly because YHC didn’t want to be bitten by a scared dog.

Run back up to picnic area overlooking the pond for some slow / stop motion squats.
Slow squat (1,2,3), then hold for 10 seconds then up = 1 – x 10

Run over to exercise trail
2 rounds of lower arm walk
2 rounds of upper arm walk – by going down one side and back up the other without touching the ground.

Run up to Lochness – run to first sitting area – 5 burpee oyo, run to next sitting area – 5 burpees oyo, run around Lockness back to stairs – up stairs and head for home.

Making it in right at 6:15.

NMM

Went back to The Brave roots today covering some ground – per Alf’s watch we covered 4.3 miles. Hope you guys got your money’s worth. YHC tried to keep us moving the entire time. While the mudrun may have just completed, it doesn’t mean you can’t start prepping for the next thing, be it BattleFrog, Spartan, week at the beach with the 2.0s.

Solid effort today by all – Larry Birds all around. YHC is pretty sure MT can do the bear crawl faster than YHC can run. Soft Prezel, Alf and MT all are fast – sneaky fast, and The Commish and Frehley’s both were right behind them. YHC had to work extra hard not to get left during his own workout.

Alf – Brave site FNG – thanks for making the trek down 51 brother – hope it was worth the trip. YHC needs to return the favor soon.

Thanks for coming out and keeping YHC from touring Btyne by himself. Its a privelage to get to lead these men on a little tour of Btyne. Thanks for the
opportunity.

Announcments:

Mermaid next up on Q at The Brave next week – its Mermaid – it will be polite and it will hurt.

SOB happy hour next Wednesday (22nd) – Duckworth’s 6pm. If you feel so inclined, you can double down and meet Spack at The Lodge at 4:30 then hit Duckworth’s at 6 – but might not be the smartest idea.

Frehleys – mark your calendar so you don’t miss it.

Thats all – if YHC left something off, please shout out below.

Champagne Out.