{"id":25593,"date":"2025-08-12T09:55:53","date_gmt":"2025-08-12T13:55:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25593"},"modified":"2025-08-12T09:55:53","modified_gmt":"2025-08-12T13:55:53","slug":"follow-me-to-bear-crawl-corner-boys","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/08\/follow-me-to-bear-crawl-corner-boys\/","title":{"rendered":"Follow Me to Bear Crawl Corner, Boys!"},"content":{"rendered":"<p>The cars kept coming, and Rollback finished off his EC burpees. We took off right at 0530 for the flattest of lines.<\/p>\n<p>The Thang went a little something like this, HIT IT:<\/p>\n<p><strong>Spicoli Lap:<\/strong><br \/>\nAt each corner:<\/p>\n<ul>\n<li>10 Squats IC<\/li>\n<li>10 Merkins OYO<\/li>\n<li>10 Flutter Kicks IC<\/li>\n<\/ul>\n<p>Mosey between each corner of the lot.<\/p>\n<p>As it happens, Spicoli was early, so we could have skipped this. But why? Here we go.<\/p>\n<p><strong>Mosey to the Plaza \u2013 Bodyweight Blaster Circuit (10 min)<\/strong><br \/>\n4 Corners \u2014 20 reps each:<\/p>\n<ul>\n<li>Lunges (Corner 1)<\/li>\n<li>Diamond Merkins (Corner 2)<\/li>\n<li>Bear Crawl Forward \/ Crawl Bear Back two steps each way (Why? Because Flatline.)<\/li>\n<li>Shoulder Taps (Corner 4)<\/li>\n<\/ul>\n<p>Short mosey between stations to keep the tempo up.<\/p>\n<p><strong>Core &amp; Cardio Chipper (10 min)<\/strong><br \/>\nHead up top for AMRAP \u2014 20 reps each:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Big Boy Sit-ups<\/li>\n<li>Dips<\/li>\n<li>American Hammer<\/li>\n<li>Freddy Mercurys<\/li>\n<\/ul>\n<p>After completing all 4, run down around and back up, then repeat-O until time.<\/p>\n<p>Back to start.<\/p>\n<p><strong>High Tempo Mary to finish:<\/strong> sprint down the lot, do the called IC abs, repeat. End with Huck\u2019s 3 Merkins\u2026 because why not.<\/p>\n<p>COT:<\/p>\n<p>First 30-30 workout later this month: 30 minute beatdown, 30 minute discussion with coffee. See Rollback.<\/p>\n<p>See Hop for info on what Team Rubicon is doing in Wisconsin.<\/p>\n<p>Men&#8217;s Bible Study at First Pres on Tuesdays in September. Bootsie can tell you more, but we understand you CAN post at Flatline, not shower, and just go over. It is an option.<\/p>\n<p>NMM:<\/p>\n<p>Solid mumblechatter, solid work, and no one got lost in Bear Crawl Corner but I don&#8217;t think anyone liked it either.<\/p>\n<ul>\n<li>Spicoli was early! He hung tough through and rung out that sweatband. Hash-tag-electro-lites.<\/li>\n<li>Rubber Ducky was in his element in his special pants. Did I mention it rained?<\/li>\n<li>Tarzan is the most silent of silent assassins and took OUT the beatdown.<\/li>\n<li>Rachael Ray just did a Ragnar this weekend, so he needed a weight vest to make it interesting today.<\/li>\n<li>Hop got the Kotters and it was good to have him back in the gloom.<\/li>\n<li>Lamb Chop loved the rain almost as much as Ducky.<\/li>\n<li>Bootsie called crisp cadence and was up front, solid.<\/li>\n<li>Rollback did a mere 250 burpees before the rest of us even got out of the car because of course he did.<\/li>\n<li>The Q is officially working on the paperwork to change the Rosalita to The Spock. (V? Vulacan hand gesture? Get it? Anyone?)\u00a0 Live long and prosper, pax.<\/li>\n<\/ul>\n<p>VG, keys are in the pool outside the old BB&amp;T building. Sorry.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The cars kept coming, and Rollback finished off his EC burpees. We took off right at 0530 for the flattest of lines. The Thang went a little something like this, HIT IT: Spicoli Lap: At each corner: 10 Squats IC 10 Merkins OYO 10 Flutter Kicks IC Mosey between each corner of the lot. As [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-25593","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Wobegon","date":"8-12-2025","pax":"Spicoli (WD), Rubber Ducky, Tarzan, Rachael Ray (WB), Hop (Kotters), Lamb Chop, Bootsie, Rollback (EC burpees), Wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25593"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25593\/revisions"}],"predecessor-version":[{"id":25595,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25593\/revisions\/25595"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}