8 PAX posted this morning in a very foggy mist for a bear crawl hill workout.

  • Jay-Z
  • Shamu
  • Stache
  • Boucher
  • Sparkle
  • Bubblicious
  • Maestro
  • CrabbyPO (QIC)


  • Maestro Lap
  • Arm and leg stretching
  • Shoulder Pretzels IC X 20
  • Hand Release Merkins IC X 10

Mosey to Bottom of the Hill.


Pax started at the bottom of the Hill and Bear Crawled up the hill.  At the top PAX completed 5 Burpees, then Crawl Bear down the hill.   PAX then completed a mobility drill at a predetermined length and ran back at about 70%.  Rinse and repeated 10 rounds switching out different mobility drills.

Mobility Drills: 1. Side Lateral Shuffle, 2. High Knee Skip, 3. Defensive Shuffle, 4. Walking Lunge, 5. Frog Hops, 6. Side Lateral Shuffle, 7. High Knee Skip, 8. Defensive Shuffle, 9. Walking Lunge, 10. Frog Hops

Mosey to Happy Place

Did a few Captain Insano’s along the parking spaces followed by 10 box jumps.


  • Flutter Kicks IC X 25
  • Crunchy Frogs OYO X 20
  • ABC’s
  • Captain Thor OYO 1:4 Ratio AMRAP


Good to see some PAX show up for essential F3 business during this first morning of statewide lock-down.  Bear Crawls were brutal as always, however the frost on the hill added to the suck.  Shelter house was all lit up but only F3 Ninja’s were to be found.  Clearly F3 rules (think Billy Madison).  Great to have Sparkle rejoin us this morning for almost the whole workout.  Darn 10-29’s.  Good work this morning and until next time stay safe.

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