Bears on the Dark Side of the AO

Nine PAX posted for a bear crawl marathon…

WARM-UP:

  • Mosey to the Rehab Center backlot
  • SSH x 20 (IC)
  • Mosey to the Mall parking lot
  • Cotton pickers x 20 (IC)
  • Mosey to the hospital parking lot
  • Air squats x 20 (IC)
  • Mosey to Hill 218
  • Sidewinders to the top x 3
  • Mosey to the hill on the backside of ASEC

THE THANG:

  • Bear crawl to the top of the hill, hold in Down Dog position for 20 seconds, Carolina Drydocks x 10
  • Reverse bear crawl to the bottom of the hill, hold in straight arm plank for 20 seconds, Merkens x 10
  • Reverse bear crawl up to the top of the hill, hold in Down Dog for 20 seconds, Drydocks x 10
  • Bear crawl down to the bottom, hold in straight arm plank for 20 seconds, Merkens x 10
  • REPEATO x 3
  • Mosey to Mary

MARY:

  • LBCs x 25
  • In-and-outs w/ hold for 90 seconds
  • Alternating scissor kicks w/ hold for 90 seconds

MOLESKIN:

  • Someone used the expression “SHOULDER SHREDDER” to describe today’s workout.  I concur.  Indy and I were still recovering from yesterday’s Merken-intensive El Dorado, so I suspect we’ll both have trouble lifting our arms the rest of the day.
  • Cujo broke off his sidewinders well short of the top of the hill, trying to cheat Hill 218.  He promptly slipped and busted his tail coming back down… karma.
  • Happy 1-year anniversary to Hipbone.  He made his first F3 incursion a year ago today.  I think we’d all agree he dove in headfirst and hasn’t let up yet.