BearBridge & the Ab Ripper (DR Q for F3Austin’s “The Bridge”)

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

    • 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.

    • 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.

    • 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

    • 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.