When in doubt, bear crawl it out
DATE: 2022-11-29 AO: Bagpipe Q: midriff PAX: Spitball, Chopper, Palmolive, snowflake, Saigon Sam, Olaf, war_eagle, picasso, Carny FNGs: None COUNT: 10 Dang, it’s really been 3+ months since I Q’d a workout! Will I remember how to call an exercise in cadence? Will I thoroughly smoke myself halfway through the workout? I should probably keep it simple. So simple we went. Stick to bear crawl and running. Yeah, that sounds about right.
THE THANG: Mosey in 30 seconds prior to launch. Olaf or Chopper mentions something about not wanting to bear crawl – great! Share the mission and motto of F3 and we’re off into the endless and eerie parking lots of Ballantyne Corporate Park.
Focus on proper form when crawling like a bear, which means keeping the back straight, taking smaller steps and keeping the hips in line with the elbows. Partner up for proper form and execution. With partner, alternate between bear crawls and 10 merkins, 20 LBC and 30 squats. For some reason Spitball couldn’t figure this one out until we got rolling. Mosey to parking lot in front of building next to the bull ring. Bear crawl 5 parking spaces, crab walk 5 parking spaces until we reach the median. Killer B’s to the final median: bear crawl 3 spaces, 5 broad jumps. Mosey to Loch Ness for Indian Bear Crawl Run. Last person in line does 5 burpees, then runs to the front of the bear crawl line. Switch to lunges to give the shoulders/core a break until all pax have done 5 burpees. Mosey to next parking lot for 3 count bear crawls and merkins. Mosey to launch for final round of Bear Crawl Death March. Crawl in a circle until I yell stop, each pax takes a turn doing 10 merkins, hold plank until all pax have individually completed merkins. And that’s time.
SHOUTOUTS: Miss you Rousey, can’t wait to see you in the gloom soon. Great seeing Palm Olive add weekday workouts to the repertoire – keep accelerating my friend! Not enough CFB trashtalk today, but there were some good Clemson zingers and Florida State appreciation in there. @JerryWorld even dropped an Aggie Emoji on Slack, which shows that he’s still lurking in the shadows even if he’s not out in the gloom with us. Love having you join us throughout the week Saigon Sam and bringing your Florida rays and energy to our region. Great work Spitball keeping the energy and silliness high for SOB’s finest Tuesday workout. Always a good time at hitting the bag at the pipe.
ANNOUNCEMENTS: Lots of ways to serve this weekend: Impact Local SIGN UP to run, walk, hang out or just donate! Taco Stand’s Death Race: still need runners and aid station volunteers. CHRISTMAS PARTY!!
COT: F3 is a gift that keeps giving to me in my life. Precisely because of the high-impact men that sharpen me and I have the honor to sharpen throughout the week, when we’re crawling together on pavement, or opening up in personal conversation before, during and after workouts. Let’s keep giving this gift away by helping FNG’s and kotters embrace the suck. Thanks Citgo for the reminder where true hope, love, joy and peace comes from during this season of the year. Appreciate your prayer and invitation to dig deeper into our faith in the Creator.
THE THANG: Mosey in 30 seconds prior to launch. Olaf or Chopper mentions something about not wanting to bear crawl – great! Share the mission and motto of F3 and we’re off into the endless and eerie parking lots of Ballantyne Corporate Park.
Focus on proper form when crawling like a bear, which means keeping the back straight, taking smaller steps and keeping the hips in line with the elbows. Partner up for proper form and execution. With partner, alternate between bear crawls and 10 merkins, 20 LBC and 30 squats. For some reason Spitball couldn’t figure this one out until we got rolling. Mosey to parking lot in front of building next to the bull ring. Bear crawl 5 parking spaces, crab walk 5 parking spaces until we reach the median. Killer B’s to the final median: bear crawl 3 spaces, 5 broad jumps. Mosey to Loch Ness for Indian Bear Crawl Run. Last person in line does 5 burpees, then runs to the front of the bear crawl line. Switch to lunges to give the shoulders/core a break until all pax have done 5 burpees. Mosey to next parking lot for 3 count bear crawls and merkins. Mosey to launch for final round of Bear Crawl Death March. Crawl in a circle until I yell stop, each pax takes a turn doing 10 merkins, hold plank until all pax have individually completed merkins. And that’s time.
SHOUTOUTS: Miss you Rousey, can’t wait to see you in the gloom soon. Great seeing Palm Olive add weekday workouts to the repertoire – keep accelerating my friend! Not enough CFB trashtalk today, but there were some good Clemson zingers and Florida State appreciation in there. @JerryWorld even dropped an Aggie Emoji on Slack, which shows that he’s still lurking in the shadows even if he’s not out in the gloom with us. Love having you join us throughout the week Saigon Sam and bringing your Florida rays and energy to our region. Great work Spitball keeping the energy and silliness high for SOB’s finest Tuesday workout. Always a good time at hitting the bag at the pipe.
ANNOUNCEMENTS: Lots of ways to serve this weekend: Impact Local SIGN UP to run, walk, hang out or just donate! Taco Stand’s Death Race: still need runners and aid station volunteers. CHRISTMAS PARTY!!
COT: F3 is a gift that keeps giving to me in my life. Precisely because of the high-impact men that sharpen me and I have the honor to sharpen throughout the week, when we’re crawling together on pavement, or opening up in personal conversation before, during and after workouts. Let’s keep giving this gift away by helping FNG’s and kotters embrace the suck. Thanks Citgo for the reminder where true hope, love, joy and peace comes from during this season of the year. Appreciate your prayer and invitation to dig deeper into our faith in the Creator.
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