Weather: ~20 degrees, clear sky, almost no wind

14 PAX: Nomad, Cosmo, Flash, Maize, PVC, Brickyard, Tulip, Logger, Cornwallis, Zamboni, Khaki, Headlock, DC, Beefsteak

Disclaimer: Not an expert, modify as needed. F3, North View Church, and myself are not responsible for you.

Warm Up

SSH x20 IC

Abe Vigodas x10 IC

Arm Circles 4×10 IC (small, large, reverse small, reverse large)

Weedpickers x10 IC

Kick w/twist x10 IC


The Thang

Circle Burp – high knees in a circle with each PAX consecutively saying “down” to signal everyone to do a burpee.


Grizzly (aka Bear Crawl Burpees) – PAX start in upright position arms raised (Grizzly bear rarwr) drop in to burpee, then bear crawl. Every time you hear “Grizzly”, you hop back up, drop back down, push up and crawl again.


Daytona 500 – run a lap after each exercise, repeat 4x, total of 500 reps

Carolina Dry Docks x25

Crab cakes x25

Crunchy Frogs x25

Squats x25

Hand Release Merkins x25


Slosey Back for Mary

10 – Low Dollies IC       

10 – High Dollies IC

30 – LBCs IC

Recover Recover

Moleskin:  Warm up started up some mumblechlatter about the excessive number of arm circles. This quickly gave way to DC and Cosmo not realizing we were all going to do the same number of burpees in the Circle Burp. Debut of the Grizzly was well received….. I think. Did not complete the Daytona 500 due to inaccurate time estimation by the VQ, but kudos to the PAX that got above 400!  Thanks Men, enjoyed it!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: