Conditions: Perfect!
5 PAX in Attendance: Nimbus (QiC), Alright Alright Alright (Maybe “Just Ah’ight” per Rump Roast), Aaaayyyy, Rump Roast & Spam
Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…
Thang One: Bear Square Sequence (Starting Point, Base of the Bridge)
Between Each 50 Steps, Execute One Bear Square Sequence
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- Rocky Log Carries – 50 Hops
- Duck Walk – 50 Steps (Waddles?)
- Crab Walk – 50 Steps
- Crawl Bear – 50 Steps
- Canary Crawl – 50 Steps
Quick Mosey to the Row Rails for 50 Rows, Mosey back to the down slope and resume Bear Square Sequences.
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- Hand Stand Walk (with Bridge Rail Assistance) – 25 on each side
- Bear Crawl the rest of the way down, DONE!
Thang Two: Bear Brawl Suicides (TM F3Nolensville)
Partner 1 = Crawler (Driver) / Partner 2 = Brawler (Resistance) – Swap Roles at Each Stop.
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- 2 Cars Out and Back
- 4 Cars Out and Back
- 6 Cars Out and Back
Thang Three: Ab Ripper HIIT – One Min On, 10 Sec Rest
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- Switches
- Plank
- Floating Starfish
- Push Planks
- Reverse Crunches
- Dwarf Kickers
- Standing Oblique Crunches
- Wine Mixer
- World War One’s
- Beast Planks
- Side Crunches
Perfectly timed finish!
CoT/Numbers/Names
Moleskine
- Lots of new moves, thanks for letting me share some F3 Nolensville creations, and “Bearing” with me!
- Thanksgiving Day workout, 7am Start Time at Zilker Park.
- Per Coffeteria conversation, Friday’s workout will be a Ruck Workout! See you there.