F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Polar Bears – Again !

13

20 strong attacked the workout this morning and this is how it went down..

Warm Up : 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Arm Circles, 20 LBC’s

Polar bears: Polar bear (which is a bear crawl every 5 steps 1  merkin) on the black top from the end of the black top to the gate. At the gate 20 pole smokers – Polar Bear back – 20 2 count American Hammers – Touch down Al Gore when finished – REPEAT 3 times !

Track : Run track to the bars – 20 WW11 situps – continue running track to the dips bars – 20 dips. REPEAT 4 Times!

Ring Of Fire : 10 merkins while holding plank.

It was a nice cool morning compared to what we have had lately … As usual the pax rolled in right on time to begin the workout. The Polar Bears (first introduced by Hardywood @ Battuea ) were a big hit this morning YHC heard nothing but positive mumble chatter throughout that whole exercise 🙂 it was all smiles this morning 🙂 The PB’s certainly got are blood pumping and arms and shoulders smoked.. Good bit of ab work mixed in with the PB’s was a crowd please er as well …. Toga, Hardywood, Flipper showed that they each had experience with the Polar Bears as they rolled through them – it was great work by all of the pax – finishing strong – that whole exercise was no joke…

We mixed in a little run after all that crawling around much to the pax delight … Everyone ran the loop 4 times and cranked out the WW11’s and dips except for Saab who did 5 (overachiever )… Atta baby Saab – love it! No 10 counts or breaks for the pax this morning – a typical Swirly Q…

Excellent job by everyone – as always it’s a pleasure to lead this fine group of men and it was a great way to start the day. Go out there and continue to give it your best today  fella’s !

Announcements :  Ramm – RammGears tomorrow  – Dogpile, Gridiron on Saturday, Trail Run Sunday.

Thanks to Gumbo for taking us out this morning – very well said brother!

See y’all in the gloom…

Swirly/Corporate

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13 Comments

  1. Brutal Q Swirly, but we wouldn’t expect anything different. Those Polar Bears smoked me. I have the blisters to prove it. Saab and I discussed that Polar Bears don’t walk on pavement and perhaps they will be better received when the snow arrives…stay tuned.

    Great work today men. See you at Dogpile Saturday — I just took bear crawls off the list…for now!

  2. Great Q Swirly! My hands are pretty torn up as well. I just had to borrow one of Saabs band aids.

    Great work today men!

    PS

    Gumbo, maybe you came add fingertip bear crawls to the q on Saturday.

  3. Swirly (F3 Corporate) on

    Note to Pax – always wear gloves to a Swirly Q – and get a good nights rest before…. Once again excellent work today fella’s !

  4. And your reward for doing the polar bears fast is…touchdown Al Gore and AGAIN!!! Shoulders were completely smoked. You know it’s tough when the gimpy Clubfoot kid is happy to run. Way to push the limits both physical and mental Swirly. Gumbo and Hardywood I am ready for Dogpile… Because I’m strong enough, I’m fast enough, and gosh darn-it people like me.

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