01/05/2022 - The Bear - 1/5/22 – Windy 11’s with Webelos
AO: The Bear
When: 01/05/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Webelos
Introduction
ALERT…I humbly request your presence for an AOVQ and 2 year Manniversary (belated 2 weeks) Party. Come feast on a smorgasbord of hills, burpees, murder bunnies, and more. I think Dora is showing up too. Bring your coupons and a sled if you have it. SYITG
Warm-O-Rama
Note: Especially with he colder weather, we need to warm up and stretch more before asking out bodies to respond to challenging workouts. I now put special emphasis on properly warming up muscles first, then introduce dynamic stretching in the warm-o-rama. Please PAX, do this for all our workouts it could mean the difference between and injury or continuing to advance our KING!!
Motivators from 6, Mosey 2 times around lot, with dynamic moves ( side shuffles, backward walk, tarioka, high knees, skips) and stretches (frankenstiens, reach overhead-heel out-reach to achillies,), Chazz-balls, A-Svbodas, Werewolves
The Thang
Thang 1:
Mosey to the hill with sleds. 11’s (Burpees at bottom and Big Boys at top) with run up the hill carrying sled and sled down the hill
Note: This took longer than expected with snowy/slower commute to hill and conditions there. Only left 10 minutes for thang 2.
Thang 2:
Partners Dora: Murder bunnies to cone and back
100 curls
200 squats
300 Upright rows
Reverse and Repeat if completed too quickly
Note: Ended up modifying to just 50 reps of all 3 exercises) – no murder bunnies 🙁
Mary: (Dynamic stretch moves)
Mountain Climbers (Face-Plant style) with twist w/ arm up
Pigeon
A-Svigotas
On your 6:
Leg cross/twist
Star Gazers
Circle of Trust
The wind was probably 30mph constant all morning so that probably mead COT feel longer than it was, so I appreciate the PAX patience
Being my 2 year anniversary, I reflected on my gratitude of being EH’s months before to come out. I encourage our PAX to be deliberate and patient on making the offer to others. Referenced a recent Pod Cast from F3 Nation the issued a challenge to each PAX of bringing just 1 FNG out per month and how that can really accelerate our male population over time.
TAP’s were brought up by Brother Bluto who mentioned a co-worker that just lost a 3.0 to SIDS. A horrible and unfortunate reminder of how lucky we are that our lives allow us to wake up early and come to work out in ridiculous weather. We are grateful to the Sky Q for this!
Naked Man Moleskin
At coffee, it was fun to play a clip of recent COT Pod Cast that gave Brother Bluto a shout out on national air! Also shared some other plugs for the Hunt for Wellness Pod Cast. I shared on slack the links to both for the PAX at today’s workout.