F3 Greenwood

Bearcrawls are the Best

During coffeteria on Saturday after a solid Talon turnout, EncinoMan was commenting that a Q was needed for Terrapin on Monday. YHC jumped at the chance since tt had been awhile since YHC had Qd at Terrapin. YHC wanted to do something a little different and due to the nature of IPC this week, YHC didn’t want it to be mobile. And YHC wanted it to be vestable for those that made that choice – Foreclosure, Crayola, and YHC did so. 11 brave souls joined me in the gloom to give us an even dozen.

Disclaimer was given.

Warm-up

    SSH x 25
    Merkins IC x 10
    SSH x 20
    Burpees x 10 OYO

Mosey to the pull-up bar and partner up.

The Thang

    Set 1 – PAX not working does 5 pull-ups

      50 knee get-ups with a jump (Polly wants to call these Lewinskis)
      100 shoulder taps
      Abs to the 6.

    Mosey to the tree line and face the bathrooms. Bearcrawl in cadence across the moist landscape. 50 Big boys. Crawlbear back to the tree line. Mosey back to pull-up bars.
    Set 2 – PAX not working does 5 pull-ups

      50 reverse lunges with a knee to opposite elbow
      100 dips
      Abs to the 6.

    Mosey to the tree line and face the bathrooms. Bearcrawl in cadence across the moist landscape. 25 Big boys. Crawlbear back to the tree line. Mosey to pavilion.
    Set 3 – PAX not working does 10 jungle boy squats

      50 step-ups
      100 incline merkins
      Abs to the 6.

    Mosey back to tree line and face the bathrooms. Bearioca across to the other tree line. 25 Big boys. Bearioca back. Mosey to bathroom walls.

      45 second, 30 second, and 15 second wall sits

    Mosey to pull-up bars.

      30 second straight arm dead hangs x 2.

Recover was called and we headed back to flag.

COT

    Announcements

      IPC Schedule

        Tuesday at 5 at the Y. Regular BC at Fury at 5. Epicenter closed.
        Thursday at  5 at the Y. Regular BC at Talon at 5:15. Fury closed.
        Saturday at 6 at Talon. Regular BC as well.

      Clown car sign-up on Twitter for F3 Classic City on the 26th. More details to follow.

    Prayer Requests

      Weaver’s M – surgery tomorrow
      Lark family – mom in ICU with COVID
      Blu’s daughter and twins

    NMS

      Great work by the men at Terrapin this morning. YHC tried some different exercises and it sounded like they were effective if the lack of mumblehcatter is any evidence. Especially when Polly is there. But it’s always great to have him in the gloom.

Until next time,

BenGay