AO: BearCountry

When: 09/13/2022


Number of Pax: 7

Pax Names: 2 Wheel, Bing, Marvel, Moneyball, Walker, Warbucks, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Moneyball

The BackBlast:


Hillbillies IC

Little Baby Arm Circles IC

Reverse Little Baby Arm Circles

Moroccan Nightclub

Turkish Get Up IC



If you need to get to a different location for The Thang. Use the following moving exercise

DoubleApplesauce with ascending merkins at intervals (I.e. lampposts)


The Thang

Set 1

Plank jacks IC

Jumping Spider (Merkin with 4 point jump at end) IC

Chinook squats IC

American Hammer IC

Broad jump to point sprint back OYO


Set 2

Pickle Pointers IC

Breakdancer Merkins IC

Gorilla humper IC

Big Boy Sit-ups IC

Sprint to point 10 burpees, sprint back OYO


Set 3

Mountain climber IC

Mountain Climber Merkins IC

Monkey Jumpers IC

Dolly IC

Suicide Ladder OYO


Buffer Exercises

For when you have a few minutes left

2 minute merkin

Wave of Merkins – In-Turn


Fun Interruptions

Old Town Pain Train IC – prerequisite whistle required.


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F3 Hampton Roads