Weather: Low 70 and not humid – perfect for an ass-whooping.
Warmup: TTT x10, Side Squats x10, Titty Twisters x 10, Pay It Forward Burpees x10
Thang: Grab a block and return to flag
In solidarity with the Ukrainians, the PAX was tasked with slaying “The Bear” which is the symbol for Russia/USSR for centuries.
Bearpees: Bear crawl in a straight line and do burpees on Q command
Russian Twists x 2o IC
Bears and Blocks: Drag block while doing bear crawl to a specific location and back
Russian Twists x 2o IC
Bearmuda Triangle: PAX lined up at one of three locations in shape of triangle (3 at each corner). Do 10 Merkins, bear crawl to next corner, 10 merkins, bear crawl to next corner, 10 merkins, bear crawl back to starting corner, 10 merkins.
“Ring of Fire” Exercises (PAX holds a position while each person performs an exercise x10)
Cusak / Overhead Press
Al Gore / Jump Squats
Crab Hold / WWI Situps
Plank / Merkins
Boat/Canoe / Russian Twists
Bear Hold / Carolina Dry Docks
Bear Crawl around “Ring of Fire” and return block to Shed.
Mary: Control Freak Merkins x 10, Pickle Pounders x 20, Bear Hold with Q commanding PAX to lift arms or leg in position.
Namearama, Announcements, Pledge, Prayers
Moleskin: Had to focus on upper body and core after Tuesday’s Microwave leg punishment at Accelerator. It seemed like a lot of time was spent in bear holds or bear crawls for some reason. That does take a toll on the arms and shoulders.
Devo: James 4:17 “So for one who knows the right thing to do and does not do it, it is a sin.”
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