Image Image Image Image Image Image Image Image Image Image

F3 MeCa | June 1, 2020

Scroll to top


No Comments

Bear Crawl or Crawl Bear or Bear Sightings!

  • When: 11/07/2019
  • QIC: Big Tuna
  • The PAX: Motown, Morning Wood, Big Tuna

Three pax from MECA Boondocks AO enjoyed the cool weather this morning for a stroll around The Gunnery.  The numbers were down a bit today but the effort was strong as the flag was planted and the pax  got started at 5:30. Here’s how it went down.

 Warm Up

Mosey around the parking lot and over to the school entrance for:

  • Hillbillies (x10, IC)
  • Windmills (x10, IC)
  • Low Slow Squats (x10, IC)
  • Cotton Pickers (x10, IC)
  • Seal Jacks (x10, IC)

The Thang


  • Start at 1 end of the front parking lot and do 100 LBC’s
  • Run to other end of the parking lot and do 100 squats
  • Run back to start for 100 flutter kicks (each leg)
  • Then run back to the other end to finish with 100 lunges (50 each leg)


  • Start at 1 end of the front parking lot and do 50 merkins
  • Run to other end of the parking lot and do 50 SSH’s
  • Run back to start for 50 Carolina Dry Docks
  • Then run back back to the other end – school entrance area benches to finish with 50 dips

Bonus round: people’s chair with air presses (x20, IC)

Mosey over to the learning cottages for:

  • Bear Crawl /Lunge Walk
  • Crab Walk / Lunge Walk
  • Crawl Bear / Lunge Walk

Mosey over the playground area for some AMRAP work:

  • 5 pull-ups
  • 10 merkins
  • 15 squats
  • Run lap around circular drive

Repeat until 6:15 – completed 5 rounds.


  • Ain’t no one got time for that today!


  • Happy Birthday Motown — have a great 56th birthday! Much respect to you!!
  • Great to have Morning Wood back in the gloom! Balancing new parent responsibilities and early morning beatdowns!
  • Great push by everyone this morning – everyone kept moving and driving towards the finish!

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”– Mark Twain

Those who dare to fail miserably can achieve greatly.”– John F. Kennedy

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking.”– Steve Jobs



Big Tuna

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.