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6 PAX posted this morning in the windy chill for a Crabby PO beat down.

  • Pew Pew
  • Jay Z
  • Stache
  • Bubblicious
  • Slit
  • Crabby PO (QIC)

Warm Up:

  • Arm / Leg Stretching OYO
  • Grass Pickers IC x 10
  • LBAC Forward and Backward IC X 10 Each Way
  • Moroccan Night Club IC x 10
  • Finkle Swings OYO x 10 Each Leg

Long Perimeter run around the park ending at the Happy Place.

Thing: Sparty Bear.

Pax performed a bear crawl about the length of the concession stand, 10 Merkins, 10 Squats, and walk back to the start. Rinse and repeto for a 15 count.

Mosey back to the Flag


  • LBC’s x 20
  • Flutter Kicks x 20
  • Heel Touches x 20
  • LBC’s x 15
  • Flutter Kicks x 15
  • Heel Touches x 15
  • ABC’s OYO


Cold start to the day for the PAX who made it out. The ice covered parking area made it difficult to get a good stretch in. Stache slid in with hopes of not rolling another ankle. Pew Pew casually reminded the group on how the Omega force handled rolled ankles in the movie Canadian Bacon. Perimeter run was treacherous but we eventually made it back to the Happy Place. Mixed some Bear Crawls in with the Spartan theme. Made t to 15 rounds which left PAX pretty well spent. Conversation trended to how hard it was to describe the exercises that we do at F3 to potential FNG. After Merkins and Burpees you have to start talking about Monkey Humpers, Nipple Tweakers, and Reach Arounds.

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