If you can”t fly, run;
If you can”t run, walk;
If you can”t walk, (bear) crawl;
But by all means keep moving.

Martin Luther King (Address at Spelman College, April 10 1960)

 
Warm Up
Arm Circles & Reverse
 
The Thang
Get ready to bear crawl (and dodge oncoming traffic) …
Warmup lap, followed by a litany of In-Cadence Bear Crawl with exercises in between as we worked our way up the street.
ICBC -> SSH
ICBC -> WMH
ICBC -> Imperial Walker
ICBC -> Squats
ICBC -> Dips
ICBC -> Irkins
ICBC -> Derkins
ICBC -> Squat Jumps
Jog up into Great Meadow and down the big hill. Bear Crawl up.
Another round of Dips, Irkins, Derkins.
To the grass for Gym Class Situps x50.
To the tables for Ping Pong Pullups and wall step-ups, with sets of 10-10, 8-8, 6-6, 4-4, 2-2
Jog back stopping short of the parking lot to ICBC around the bus loop to the pullup bars.
Pullup sets of 10-8-6-4-2.
Finished with Peter Parkers and then straight into a final set of ICBC to exhaustion, finishing at the starting point.
LBC-IC x30
 
COT
The MLK quote was intended to motivate college students to continue to fight for civil rights – and is a terrific read if you look it up – but the application fits for all of us regardless of the situation and era (and not just because the word “crawl” is in there). It fits our daily lives, and it especially fits as an F3 mantra. By all means, keep moving …