“Cruci-Bowl” – Bear Crawls and Burpees

9 showed up for a post-superbowl workout to work off wings, chili and other libations. A couple of HC’s turned into fartsacks. We missed you Overdraft and Peace Pipe!  No FNGs, so no disclaimer..

ssh x 15

10 burpees

good mornings x 15

imperial walkers x 15

mountain climbers x 15

5 burpees

mosey to track for 11s. run halfway around track, stop for Carolina Dry-docks, continue around track to the starting point for merkins. we then stayed on the track for…

Count off even and odds.

odds, bear crawl to other side of track, sprint back.  evens amrap LBCs, then flapjack

repeato with plank jacks

repeato with more LBCs

nothing left to do on the track, so we head to the rock pile for…

mosey over to rock pile, pick your favorite rock, then meet by the fence.

start by tossing your rock as far as you can, bear crawl to it then perform 5 burpees. Repeat until get to the sand volleyball court, then repeat back to the fence.

When I heard ManRam say he was going to archive this exercise for future use I knew it sucked.

Rocks returned to their resting place, we head to tennis court for 1 round of 4 corners – 12 burpees on 2 corners, 20 prisoner squats on the other 2 corners.

Return to parking lot for…

Mary

WW2 situps x 20

Dying cockroaches x 15

LBCs x 20

American Hammers x 20

Prayers for Pinkslip – his son’s 3 month scan is tomorrow.

Welcome to Dabo – first Crucible workout.

Proud to lead these amazing men, as always. I’m celebrating my first anniversary at F3, and talking about encouragement when I Q. The reason I’ve made it a year is the encouragement to get me to my first post, and then the encouragement in each of the first few posts. I challenge everyone to be an encourager this week – send a note, make a call – any small gesture to let someone know you care. It may be just what they need.

Great work today, gentlemen.