There are No Voluntary Bear Crawls in F3

September 18, 2017

WHEN: 09/18/2017
QIC: Floyd
PAX: Boyardee, Breach, Bright Idea, Bunyan, Canyouhearmenow, Chum, Closer, Doobie, Duplo, Fieri, Floyd, Goat Cheese, Griswold, Grunge, GTL, Horny Toad, ICE, Jon-boy, Link, Marky Mark, Mothman, MASH, Mr Woodcock, Nanu Nanu, No Money, Podrick, Rambler, Skynyrd, Sneaky Shoes, Stickman, Stinky Pete, Topper, Yanni

A line of cars descend in the dark, headlights on. One by one, they file in. If you build it, they will come. Wood’s Charter School that is, not some haunted baseball field in the Midwest. That’s right, Briar Chapel is bringing some serious F3 heat. 33 PAX rolled in for a regular Monday workout (YHC and one FNG included)

Warmup:
SSH x 25
Arm Circles x 10
Willie Mayes Hayes x 10
Imperial Walkers x 15
Windmills x 10

The THANG:
Mosey on over to Wood’s Speedway for a fast Escalator. Run one fast lap around the Speedway and then do the exercises called out by YHC. Then repeat until YHC is bored and moves on to the next thing.

Run 1 lap
Set 1:
Merkins x 10

Run 1 lap
Set 2:
Merkins x 10
Peter Parkers x 10

Run 1 lap
Set 3:
Merkins x 10
Peter Parkers x 10
Air Squats x 10

Run 1 lap
Set 4:
Merkins x 10
Peter Parkers x 10
Air Squats x 10
Tuck Jumps x 10

Run 1 lap
Set 5:
Merkins x 10
Peter Parkers x 10
Air Squats x 10
Tuck Jumps x 10
Flutter Kicks x 10

Run 1 lap
Set 6:
Merkins x 10
Peter Parkers x 10
Air Squats x 10
Tuck Jumps x 10
Flutter Kicks x 10
WWII situps x 10

Mosey down to the soccer field for
THANG 2: Dora Dora 1,2,3

Pair up (size doesn’t matter). One partner runs the length of the soccer field while the other exercises. Switch off after each lap. Reps are cumulative.
WWII situps x 100
Air Squats x 200
Flutter Kicks x 300

Pick up your neighbors’ 6 and when everyone is done, hold plank.

At this point I said “Hold plank. Alternatively, you could bear crawl 50 yards.” Then in a “Who’s with me???” moment, I started bear crawling off into the gloom. About halfway out, I looked back to see 32 plank holds and awkward silence. At this point I clarified by saying “When I said ‘alternatively’ I meant that you had to do it. Everyone bear crawl!”

Once that was done, we mosied back to the parking lot for name-o-rama (which takes a few minutes when you have 33 PAX and a FNG.

COT
Welcome Nanu Nanu our newest F3 brother.

Please keep DOI’s family in your prayers as his wife is ill.

Hook up with Grunge for his Flying Pepper Trail Run.

Thanks Marky Mark for helping me with the names today. Apparently my iphone skillz suck and I lost all the names from today’s workout.