Bear Backblast

  • When: 11/30/19
  • QIC: II-Fingers
  • The Pax: Blackdog


Just two Joe’s this AM, so we jumped right in…

Sungods x 20
Cotton pickers x 10
Sidestraddle Hops x 20
Downward Dog Stretches

Mosey to the wall
Balls to the wall shoulder taps x 10
BTW Merkins x 5

Mosey to the Benches
Box jumps x 10
Dips x 20
Repeat x 1

Mosey to the track
Run track backwards, with 5 body builder burpees at each corner (mislabeled as 4×4 during workout, sorry)
Run Track froward with each corner two elements of Bruce Lee set

5 pull ups, 10 squats, 15 merkins
Run length of the field
Repeat x 4

Pull ups at the pull up bar – AMRAP

Mosey to covered deck
Calf raise x 50
Bridge crawl along the ramp (name?)
One leg Squat w/ other leg on box (10 x each leg)
Derkins x 20
Bear crawl x 4 blocks –
Imperial walkers x 10 in 4 count
Crab walk x 4 blocks –
Mountain man poopers x 10
Crawl Bear

Ascending steps bear crawl w/ 2 merkins per step
Descending steps bear crawl w/ 2 merkins per step

Mosey to parking lot
American hammer x 20
Box cutter x 20
James Bond for a while

Joe – was great, glad we did it!

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