Bearcrawls and Doracides

THE SCENE:
Dark and damp, Approximately 40 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 25

Abe Vigoda IC x 10

Imperial Walkers IC x 15

Arm Circles IC x 20

THA-THANG:
Merkin Mile w/ 3 long stretches of Bear Crawls mixed in

Doracides on the Football Field – Partner work with 100 Carolina Dry Docks, 200 LBCs, 300 Squats

Partner 1 runs 30 yards – 1 burpee – run back, run to 60 yards – 2 burpees – run back, run 100 yards – 3 burpees – run back

Partner 2 does the exercises noted above

Switch after burpees – running completed

Slow mosey halfway to startex – dips until all in

Run to shovel flag

MARY:
Flutter Kicks IC x 20

Big Boy Situps IC x 10

Merkins IC x 10

Plank

COUNT-OFF & NAME-O-RAMA:
14 PAX: Boudreaux, Datsun, Dirty Bird, False Alarm, Finkle, Gas Mask, La-Z-Boy, Pebbles, Pops, Red Light, Spirit Stick, Steinbrenner, Stephen King, Sun Drop

CIRCLE OF TRUST/BOM:

Remember the sacrifices of others during the season of Lent.

MOLESKIN:
Be careful doing a burpee after 50ish Carolina Dry Docks