Unseasonably warm temperatures welcomed 3 PAX to The Big Dance for our final November date. We bookended the Bearcrawl Express with some density training for some high-volume, non-stop intensity action.
Density Training, Round 1 (one minute on, 20 seconds off):

• 1. Kettlebell swing
• 2. Lunge walk with 45 lb. ruck hoisted with locked arms overhead, to the oak tree and back
• 3. Goblet Squat
• 4. Swerkin

Density Training, Round 2 (one minute on, 20 seconds off):

1. One-armed overhead press with kettlebell
2. Thrusters with 45 lb. ruck
3. Swerkin
4. Turkish get-up

Bearcrawl Express: Bearcrawl around Forest Hills Park until the conductor shouts out the next station stop, then perform exercise and proceed.

• Station 1: 20 Derkins
• Station 2: 30 Pull ups
• Station 3: 15 Burpees
• Station 4: 20 Lunge Jumps
• Station 5: 50 Dips

Density Finale, Round 1 (go until Juggernaut returns):

• Juggernaut: walk to the oak tree and back (45 lb. ruck on carrying 30 or 45 lb. KBs in each hand or overhead for the Ultra Juggernaut).
• WWIIs
• J-Los

Density Finale, Round 2 (go until Juggernaut returns):

• Juggernaut
• Heels-to-Heaven
• Flutter Kicks

Mary:

• 20 knee ups on the swingset