Bear crawls and duck walks and crab walks, oh my!
Nothing fancy about today. It was cold so we showed up and got our sweat on.
FNGs:
None
Warm Up:
SSH x20 IC
Windmills x10 IC
Sir Fazio Arm Circles x10 IC forward and reverse
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
Starting at the first median in the parking lot the PAX lined up. We were going to do a bear crawl Jack Webb. We’d start with our 1:4 of merkins and air presses from where we were starting and then, between each set, we’d bear crawl two parking spaces and work our way up and down the parking lot to complete the Jack Webbs all the way up to 10:40.
After this we did what I call Duck Walk Spud Webbs. These are similar to Dan Taylors but reversed. We still maintained the 1:4 ratio but it was in cadence lunges and then squats. Again, starting at the first parking median we did the first set and then duck walked two parking spaces to do our second set. So on and so forth until we completed 10:40 for a total of 221 squats. And also me saying “down” 221 times.
After this was done we moseyed around to the back of the school. We stopped at the road on the side of the school because I thought I had ideas but that stretch of road was too long for what i was thinking. I’ve since come up with better ideas that we’ll visit next time 🙂
At the basketball court we lined up for a crab boil. Starting at one goal we crab walked to the other side were we did 10 in cadence crab cakes. Crab walk back to the other side of the court for 10 in cadence crab humpers. One more trip across the basketball court and we finished with 10 in cadence crab jacks.
We lined up on the near wall to do a round of BTTW and peoples chair. Afterwards we went over to the knee wall for a quick set of irkins, dirkins, and dips.
In mediocre Sheepdog fashion we circled up for some CQC and did two round of 20 single, double, and triple punches.
After that we moseyed back to the flag for…
Mary:
Circle up and on our 6.
LBC x10 IC
Sleeping Hillbillies x10 IC each side
American Hammers x10 IC
Yoga stretches
Announcements:
Wilmington is coming up. UTI and Friends are also going to Myrtle Beach to run there and have some room open in a house.
T-Claps (Recognition):
Motor Boatin for starting couch to 5K. Great program and great way to get in to running (it’s how I started). Way to get out there!
Prayer:
Farva’s M’s grandmother in the hospital.
My co-worker recovering from cancer surgery
Kosher’s uncle passing away from covid
Finkle’s family friend with a recent cancer diagnosis
Gigawatt lost his father
Finkle and his 2.0 and their DMV woes
Always an honor men, have a great weekend!
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