Bear Crawl Mania

15 Pax this am: Snuffy, Octagon, D Nice, Xenu, Toxic, PUD, Drone, Heisenberg, Throat swab, Wiff, Big Bird, Lifo, Fued, Crop duster, and Synapse. Welcome and proper disclaimer given. Welcome Crop duster from Blufton, SC. No FNGs. Bear Crawl 

The Warmup

• 10 Hillbillys IC
• 10 Alternating shoulder taps IC
• 10 Rosalitas IC
• 10 Dancing bears IC

The Thang

Bear Crawl Ring of Fire
Pax hold plank position while each pax in turn bear crawls around the circle. YHC got bored and switched this up mid way through to reverse plank while each pax crab walked around the circle.

Mosey to Basketball court for the Four corners escalator.
Merkins
American Hammers
Side Straddle Hops
Squats
Combination of Four Corners and an Escalator. Four exercises. 10 reps, bear crawl to next corner, 10 reps+20 reps next exercise, bear crawl, 10, 20, 30 reps, bear crawl, 10, 20, 30, 40 reps, bear crawl to start. Go back down escalator: 40, 30, 20, 10, bear crawl, 30, 20, 10, bear crawl, 20, 10, bear crawl, 10.

Indian Bear Crawl/bear crawl inchworm/ with merkins
This did not go as planned. Too many pax? Last pax in line bear crawled to the head of the line while the line does merkins and inches forward to keep the line progressing towards the pavilion. After each pax had a turn bear crawling to the head of the line, the line moseyed rest of the way to the pavilion for the

Deck of Death
spades=step ups
hearts= inclined merkins
diamonds= dips
clubs= calf raises.

Paused midway through for 10 burpees in honor of no trains this am.

Finish with a mosey around the short track and meet at the flag for

COT:

prayers for Bigbird’s wrist surgery tomorrow.

Your Truely,
Synapse

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith Bear