11’s and Bear Crawls

AO: The Norseman

When: 12/27/2018

QIC: Ha-ha

PAX (): Devito, Ha-ha, FNG Pavarotti

As I walked out my back door this morning it was starting to rain. And the wind was blowing 12 mph and it was 43. I wanted to go back inside. I didn’t have work today. I could sleep.  But I had the Q and The Norseman was calling me to get my butt out and take the DRP. So I drove on to The Norseman to see who else was hardy enough to take on the gloom.

As I waited in the parking lot one car drove by. Cars don’t just drive by at the Norseman. You are either coming to work out or you are lost. Devito then pulled in and the “lost” car followed him in. Lost car was an FNG who read about F3 online, researched it and got himself to the workout 2 days after Christmas. My kind of FNG.

A short disclaimer later we mosied to the big lot for warms ups:

Warm Ups

  • SSH IC
  • Weed Picker IC
  • Imperial Walker IC

We then continued our run to the oval between softball fields 6 and 7.


Squats at one side of the oval, run to the other side for merkins.

After we completed the 11’s we did step ups (10 each leg) and dips (20). Then a rinse and repeat with step ups again 10 each leg and dips to 15.

We mosied to the plyground for pull ups and plank jacks, 10 and 15 each with a rinse and repeat as well.

We then moved on to “turf field” #2 (apparently they are no longer football fields as that would discriminate against the soccer and lacross players). Starting at the goal line we bear crawled to the 10 yard line, perform 5 burpees and back peddle back to the goal line. Then run to the 10 and bear crawl to the 20, 5 burpees and back peddle to the goal. Run to the 20 and bear crawl to the 30, 5 burpees and back peddle to the goal. Repeat to the 40 and 50.

We then ran back to the flag (but not really since I think Nacho has it) and:


  • LBCs
  • Freddie Mercury
  • Dollies
  • Dieing Coachroach

Welcome FNG Pavarotti to the PAX!

2 for coffeteria.

Remember convergence on 1/1 at the Widowmaker at 7:00.


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