01/12/2021 - The Complex - Bear Crawls and Burpees

AO: The Complex

When: 01/12/2021


Number of Pax: 8

Pax Names: Bongo, Cousin Eddie, Dorn, HH Gregg, Huskie, Mom's Group, Mr. Nice Guy, Nosejob,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


MABA approved.

On pavement. No Coupons. Headlamp recommended.

HC in the thread.  Or don’t. 🤪

Later on in the day I discovered that this would be my 600th post and it would be at my FNG AO.  Interesting forces as work.

The Scene:  Chilly and in the 20’s.  YHC overslept (#fearthefartsack) so I didn’t arrive early enough to do the setup I wanted.  YHC would have to wing it, a little.  Rolled in before 5:15.  Mr. Nice Guy and Nosejob made their first trip out to this AO.

Welcome & Disclaimer

F3 is:


Open to ALL men, 

Peer led in a rotating fashion

Held outdoors rain or shine, heat or cold.  

Ends in a Circle of Trust

I am not a professional.  You are here of your own free will.  I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.  Maintain 15 feet between you and the next guy at all times.  In cadence (IC) is the rhythm in between each rep or the body movement between each rep.


Burpee mile – run ¼ mile, 12 burpees, run ¼ mile, 12 burpees, run ¼ mile, 12 burpees, run ¼ mile, 12 burpees. (48 burpees total), ran toward Knoch Knolls park

The Thang

THANG 1 Bearpees

Line up PAX.  One burpee, bear crawl 4 count, One burpee, bear crawl until get to island, increase to 2 burpees, still hold 4 count bear crawl to next island, increase to 3 burpees, hold 4 count bear crawl to next island, increase to 4 burpees, hold 4 count bear crawl to end of line – OYO, keep track of burpee count

The above is the original plan.  YHC had to modify it for time.  We increased the bear crawl count with the burpees so it was 2/8, 3/12.  I stopped the PAX at the end of 3/12 to get us back to the flags (YHC completed 44 burpees)

Indian Run back to flag/cones

THANG 2 B.L.I.M.P.S muda Triangle – also modified for time

3 cones

5 Burpees

10 Lunges each leg is 1

15 Imperial Walkers (IC – 4 count)

20 Merkins

25 Plank Jacks

30 Squats – changed to LBC’s (IC – 4 count)

Bear crawl to next cone – removed this for time

plank for 6 – also removed for time

We made it through 3 sets of burpees (total of 15 burpees).  This gave YHC a total of 107 burpees for the day.

Mary – we did not get to Mary as I wanted to make sure everyone left with their 100 burpees

Circle of Trust


Make America Burpee Again, month of January, 100 Burpees per day for 31 days


Prayers for Carmen San Diego’s family, especially his mother.

Naked Man Moleskin

The circle of trust, or the 3rd F, is the place where one can be vulnerable, hopefully with no judgement.  It can be whatever you want it to be.  Oftentimes, for me, it’s a soapbox to comment on what is happening in the nation.  Last week was not the best week for our nation.  It was up there for me with 9/11 as an attack on democracy and the core principles we stand for.  I want to understand how and why this happened but there are so many that don’t.  There are so many that hold onto conspiracy theories and half truths that they are blinded by their own ego to be open to another point of view or even the actual truth.  

I will reiterate a bit from what I posted last week.  It was not an invitation to debate and it was not meant to incite a negative response except to point out that violence is never the answer and to ask for prayers for myself and our country.  Last week went from protest, to riot, to terrorism.

I have more fear for domestic terrorism than I do the pandemic because our gun laws do not prevent mentally unstable individuals from owning or carrying firearms.

Last week, Ebeneezer said, “Listen more, talk less.”  I want to listen.  I want to understand.  But others have to want to do the same.

Dear Lord, I pray for everyone to see the truth that is in front of them.  Prayers for minds to be opened, hearts to be healed and egos to be checked.  Amen.


Cousin Eddie

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