Bear Crawl 1,2,3

DATE: 3/12/18
QIC: Dixie Chick
# of PAX: 11

PAX:  Pony Express, Snickers, Balthazar, Mr. T,  LETC, Tom Sawyer, Seahorse, Mr. Kotter, Brady and Mayhem

It was your typical Heavy Metal Monday winter weather…cold, gloomy and wet.   This probably kept some Pax in the Fartsack.  But as usual, come 5:30 am, the clouds parted, the rain stopped and 11 Pax bear crawled their way to a nice beatdown.

Image result for bear in water

WARM UP:

  • Seal Clap x 20 IC
  • Air Press x 20 IC
  • Cotton Pickers x 20 IC
  • Mountain Climbers x 20 IC
  • Quick mosey around the park

THE THANG:

Partner up for some Bear Crawl 1,2,3.

  • 100 Bicep Curls to an Overhead Press to a Tricep Press
  • 200 Upright Rows (Was American Hammers but I tried keeping the Pax dry…at least until Mary)
  • 300 Goblet Squats

Other partner bear crawls to some green box (whatever that is), then runs to the #1 sign, does 10 merkins and moseys back to relieve his partner.

We then all moseyed to the parking lot area across the road for some 4 corners

1st corner – 20 Ranger Merkins

2nd corner – 20 Sumo Squats

3rd corner – 20 Bobby Hurleys

4th corner – 20 Mike Tyson’s

The Pax did lunges between each station

We did this for about 2 rotations before moseying back to the main lot for some Mary….”some” being one exercise.   We got carried away with the 4 corners.

MARY:

  • Freddie Mercurys x 30 IC

COT/MOLESKIN:

Prayers for a quick recovery to Seahorse’s daughter and Pony Express’s co-worker on his pending surgery.

Congrats to Snickers on a successful Leland launch!

F3 is the gift that keeps on giving.  The term “give it away” never meant more than on Saturday when F3 Cape Fear raised over $2,400 for the Hulsey family and “Strut for Kids”!

As always it’s a privilege to lead!  Look forward to the next wet Q.  Later.

Dixie Chick

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