Bear Crawl BOMBS

When: 08/23/2017

QIC: Booter

PAX (): Circus, Toothpick, Sprocket, Crablegs, Caffeine, TP, Thumper, Doogie, Rooney, I-Beam, Garfield, Polaroid, Southside, 8-Mile, 7-Up, Virginia Slim, Flop, Nature Boy, Matlock, Idol, Aflac, Nomad, Windex, Bronco, Grease Monkey, Squeegee, Smackdown, Booter, Bear

29 Men showed up on this beautiful Wednesday Beatdown. 0530 comes quickly and we begin to Mosey.

Warm Up (all IC):
Side Straddle Hops x 12
Imperial Walkers x 15
Merkins x 15

Mosey to the football Field

The Thang:

Bear Crawl BOMBS

•Start at the goal line
•Bear Crawl to the 10 and complete 10 burpees. Run back to the goal line for 10 Side Straddle Hops
•Continue with the same process, bear crawl to the 20 (20 Overhead Press), 30 (30 Merkins), 40 (40 Big Boy Situps), 50 (50 Squats) ending at the 50 yard line
•PAX lead Mary until 6 was in
•REVERSE (starting at 50 yard line)
•Reverse Bear Crawl to the 40 yard line and complete 40 Big Boy Situps. Run back to the 50 yard line for 10 Side Straddle Hops.
•Continue with the same process, reverse bear crawl to the 30 (30 Merkins), 20 (20 Overhead Press), 10 (10 Burpees), Goal Line (50 Squats) ending at the Goal Line.
•PAX lead Mary until 6 was in

Not enough core done today, so we moseyed to the shuttle flag for 8 minutes of Mary. QIC called on PAX to lead
•Box Cutters
•Dollys- Aflac
•Parker Peters- Bear
•Peter Parkers- Thumper
•LBC’s to finish the Wednesday Beatdown from 7-Up

Open Q slots for the new Friday Beat downs. Sign up or I-Beam will start making them harder!

Blue Ridge Relay, Sept 8th and 9th. Get with I-Beam for details if you are interested in running 18 miles.

Sprocket and Thumper will being 3rdF devotional on Thursday September 7th at 6am- Crazy Love Coffee.

Aflac is leading a trail-run group into Chattahoochee River Nat. Rec. Area Saturday’s at 7 AM starting from Vickery Creek trail head off Oxbo Dr.

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