Ha-ha Week Warm Up

AO: Norseman

When: 01/31/2023

QIC: DeLorean

PAX (16): Blistex, Cam's, DeLorean, Forrrrrrrrrre, Ha-ha, Huffy, Knight Rider, Longshanks, Nacho Libre, Orvis, Password 123, Pepper, Pumba, Shortcake, TMI, Venus_Norseman


Ha-ha Week is off to a GREAT start, let’s carry it forward at The Norseman with an unseasonably decent weather day and some Bear Crawls.


Side Straddle Hop –> Weed Pickers –> Arm Circles

The Thang:

First set: Extended Warm Up

First Song: Bring Me the Horizon, Happy Song

  • Imperial Walkers, with Burpees whenever the ‘Q’ feels like calling it

Second Song: Spiritbox, Blessed Be

  • Shoulder Tap Planks, with Mercans whenever the ‘Q’ feels like calling it

TIGER SIGN RUN (almost a mile to King’s Ridge sign and back)

Rockin out to while we Bear Crawl: Memphis May Fire, Blood & Water – Papa Roach, No Apologies – Killswitch Engage, I am Broken Too – Pop Evil, Breathe Again – Bad Wolves, Lifeline – Memphis May Fire, The Old Me

  • 3-Man Bear Crawl: one man crawls to the next station while the other 2 exercise, round and round we go……
  • First Set: Station #1, 300 Mercans – Station #2 100 Burpees
  • Second Set: Station #1, 200 Box Jumps – Station #2 300 squats

TIGER SIGN RUN #2 (1 mile to King’s Ridge sign and back to the flag)

Great work!


Happy Ha-ha week! (sorry if I forgot any important notes here)

Naked-Man Moleskin:


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