Key Principles

Warm Up


Imperial Walker x 20 IC

Arm Circles x 5 IC

Shoulder pretzels x 5 IC

Morroccan Nightcllubs x 5 IC

Cherry Pickers x 5 IC

Al Gore/Global Warming

Week Pickers x20 IC

Mosey to end of the sidewalk

Lunge Step/Broad Jump across the bridge

The Thang

Using the Oval at Grizzly as the 4 corners:

Run the long sides/Bear Crawl short sides

At the corners in progression, perform:

5 Burpees

10 Merkins

15 Squats

20 LBCs

Last stop:  25 Plank Jacks


Flutter Kicks x25 IC

LBCs x25 IC

High Dolly x 25 IC

Gas Pumps/In the Morning Combo x25 IC

Inverted Toe Touches x25 IC




Beautiful morning, Mid 60s, low humidity – almost perfect

PAX: Wrigley, Kitty, DC, FNG (Jason), Cosmo (Q)

5 Pax gathered at the Grizzly for the Extended 4 Corners.  Q started the Thang with the Lunge Walk/Broad Jump and learned that is felt much different on the return.  Mumble chatter was good as everyone agreed the oval seemed much smaller from across the bridge.  Kitty commented that the sides are “quite a run”.  Overall great workout with sufficient ’suck’ factor.  No Pax left disappointed, especially with the Bear Crawls.  Jason (FNG) even had fun as he offered to return on Monday for the Block Party.  Q can’t help but think it has something to do with charming personalities of the Grizzly guys.

Nice work today men, getting better all the time.

Keep up the good work and keep passing it along.

Always a privilege!


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