freestate Goldilocks & the 3 Bear (crawls)

Date: 2024-04-25
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bachelor, Bluto, John Kluge, Mark Michael, Mumford, Pigeon, Drop in FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
10 Windmill IC
10 Imperial Walker Squats IC
10 Swinging Billies IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC

THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl back and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.

Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 squats w/wo C IC
Bear crawl back, 20 merkins IC (1st and 2nd PAX in line is Goldilocks) Bear crawl to coupon, 20 cleans SC OMQ (3rd and 4th PAX in line is Goldilocks)
Bear crawl back, 20 flutters IC (5th & 6th PAX in line is Goldilocks… you get the idea. Start over at the end) Bear crawl to coupon, 20 overhead press IC
Long Bear stroll though the forest (mosey)

Round 2 Mama bear (medium)
Bear crawl to coupon, 15 squats w/wo IC
Bear crawl back, 15 merkins IC
Bear crawl to coupon, 15 cleans SC OMQ
Bear crawl back, 15 flutters IC
Bear crawl to coupon, 15 overhead press IC
Medium Bear stroll through the forest (mosey)

Round 3 Baby bear (easy)
Bear crawl to coupon, 10 squats w/wo C IC
Bear crawl back, 10 merkins IC
Bear crawl to coupon, 10 cleans SC OMQ
Bear crawl back, 10 flutters IC
Bear crawl to coupon, 10 overhead press IC
Short Bear stroll through the forest (mosey)

MARY:
20 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
20 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:
Road cleanup this Saturday
Convergence June 1 at Roosevelt island – current drama is whether or not to allow wives and daughters. Seems silly to me (just let anyone come) but that’s still up in the air

COT:
Today is bring your kid to work day. I’m brining my 6 yo son to my office. I never got to do this as a kid so I wondered when it started. April 22 1993. I was about to enter high school. My mom was a teacher and my parents were split up so I don’t think I could have done it. So I hope one day he is able to look back on these days and appreciate the cool shit we did together. That’s all I got.

Tags: freestate, Bachelor, Bluto, John Kluge, Mark Michael, Mumford, Pigeon, Drop in