Bruce Lees and Bear Crawl

QIC: DBA

PAX: Apnea. Miley, Grouper, Endo, Belding, No-See-Um, dba, Vanellope, Haka

5:30 and 9 PAX were ready to are ready to melt those Super Bowl wings.

After quick disclaimer, Mosey around the mail box to the court. Cirle up for Warm Up:
– 3 Split Jacks – 3 Squats – 3 SSH   – IC
– All Pax down for a Burpees

Repeat 9 times, until all PAX get a turn to count.
Mosey to the Lake and Indian Run to the first gate on east side.
1st stop: OYO
– 10 Box Jumps
– 10 Dips
– 10 Step ups (Hard way)
– 1st Set of Bruce Lee
Mosey to the second gate.
2nd stop: OYO
– 10 Box Jumps
– 10 Dips
– 10 Step ups (Hard way)
– 2nd Set of Bruce Lee
Indian Run to the Bridge:
3rd stop: OYO
– Walking Lunges or Bear Crawl or Crab Walk till the middle of the Bridge
– 3rd Set of Bruce Lee
– Walking Lunges or Bear Crawl or Crab Walk to the End of the Bridge
Mosey to the west gate:
4th stop: OYO
4 Split Jacks (easy way)  – 2 Squats – 4 SSH  – 3 Sets
Indian Run to the Dock/stairs behind the swimming pool.
5th stop:
– Box Jump on the steps then Bear Crawl around
Mosey back to the court.

– 3 Split Jacks – 3 Squats – 3 SSH   – IC
– All Pax down for a Burpees

Repeat 9 times, until all PAX get a turn to count.
The Alarm went off, its 6:15 and we are done!!!
Not really done – time for some Penalties for the losers of Super Bowl Squares.
From Overall Winner Haka – everyone did 20 Star Jacks
From Winner of the Quarters Grouper – everyone did 10 Burpees
COT:
– Prayers for Grouper and his family, specially his mom.
– Prayers for quick recovery of No-See-Um’s 2.0
– Prayers for all those who could not make it to the workout today.
Everyone doing good with Nutrition Challenge!!!! Keep pushing each other and keep motivating.
Looking forward for Star Course Go Ruck on 8th Feb (Saturday).
And don’t forget to show up on Miley’s VQ this Saturday.