The Bear – Everybody loves crabcakes….

7 men gathered at NBHS in  pretty swell conditions (considering the last 2 weeks) for The Bear. YHC came up with this workout semi on the fly since my dead foot patrol at our local death hotel was on defcon 2.  No FNGs so  we jumped into….


  • Crabcakes x 10 IC
  • 5 Burpees OYO
  • SSH x 20 IC
  • Cotton Pickers x 10 IC
  • Winthrope Achilles strech OYo
  • Sun gods x 10 IC
  • Reverse sun gods x 10 IC

First Thang–  Catch me if you can

Partner up,  partner A runs backwards around employee parking lot, Partner B does 5 crab cakes(2 ct) then run to catch up to Partner A and switch for 4 total laps. Note to self,  stay away from Cuddy next time as he is a backwards running fool…..


Next Thang /Dora 1234 (keep same partner)

Combined 50 Wall plankjacks, 100 merkins, 200 Crabcakes, 400 squats Partner A starts exercise and Partner B does peoples chair or hold plank and then switch at whatever rep they wanted. We had enough time for a Indian Bear crawl with one merkin in between,  Then YHC made up what basically was an Indian duck walk with Two jump squats in between ( legs burning at this point.  The jailbreak back to parking lot for….



The Mary: Pax choice

  • low slow flutter x 10 (YHC)
  • Superman banana by Acolyte
  • monkey humpers x 20 (McRib)
  • freddie mercuries x 20 (unicorn)
  • Box cutters x 15 (Mr. Roboto)
  • LBCs x 40 (cuddy)
  • James Bond isometric core hold ( 007) CornFed
  • 5 burpees OYO (crowd favorite)

Announcements: No real announcements but we need different people to start stepping up and signing up to Q.  Don’t make unicorn start calling you out 🙂 E-A-G-L-E-S……. EAGLES!

Ingrown signing off

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